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THE SCIENTIFIC: APPROACH TO FORGING A HEART OF ELASTIC STEEL A N APPLICATION OF THE THEORY BEHIND PROPER V Q 2 M A X TRAINING

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THE SCIENTIFIC APPROACH TO FORGING A HFART OF ELASTIC STEEL: A N APPLICATION OF THE THEORY BEHIND PROPER V C ) 2 M A X TRAINING

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TABLE OF ContEnts

•TABLE OF

ConfEnts

Foreword Introduction 1. Viking Warrior Conditioning 2. Cardiovascular Physiology 101 3. Some Words on Force Production 4. WhytheKettlebell? 5. Application 6. Meet Thorolf 7. The Fat-Burning Zone and Why It Is a Joke 8. The Tripod of Conditioning 9. Testaments to the Power of Viking Warrior Conditioning 10. Call to Action Appendix: Viking Warrior Snatch Mastery 101 Glossary of Cardiovascular Physiology Consulted Works Index About The Author

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FOREWORD

FORJWOFJ> BY IIlAB,I^REiFKJnD mAStErvlnstRyctoi^Rj<£

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r/s not often in the world of physical mining that something comes along so special, so unique, and so effective that it causes a paradigm shift :n how people train and think about training. Louie Simmons turned the powerhfting world upside down with his inspired reinvention of how to train the powerlih, Pavel did ihe same thing and more with the Russian Kertlebell Challenge. And now, Master RKC Kenneth Jay has taken the Tsar of the Kertlebell lifts—the ketdebeli snatch—and created a method of training so revolutionary that it causes us to rethink aerytbing we thought we knew about cardiovascular training and how to incorporate it into our strength and conditioning programs. Kenneth has looked at the true meaning of cardiovascular adaptation and configured a kertlebell-traniing program to elicit that response for real. As I toid him when we were discussing the benefits I had derived from this, "The V02max training delivers what circuit training only promised: real strength and cardiovascular conditioning m the same package. With NO compromises." 1 remember sitting in the auditorium at the Level 2 RK( < i . mon when Kenneth unveiled this new regime and I heard him speak about building a heart of "elastic steel" using only the 16 kg kertlebell. 1 was able to snatch the 24 kg bell quite well at the time but was still suffering from shoulder issues that precluded me from really g"ing all out with it. My powerliftcr's mindset would not allow me to use lighter bells, as that would be "too sissy," to quote a top-level Russian Kertlebell Chief Instructor. But as a volume-training addict, the program intrigued me. I was even more intrigued when I got to witness the RKC candidates being put through their paces in this new way of using the ketttebell. It looked brutal but quite safe—a great combination for this high-mileage, ex-compctitivc athlete. I had to try it as soon as 1 got back home. And what an rye-opener it was!

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Having gotten permission to use a lighter belt, 1 felt quite safe focusing on moving the weight as quickly as 1 could during the snatches and trying to do the prescribed number of sets and reps. Trying is the operative word. I stopped counting when my heart rate topped 190 and 1 wasn't even halfway through the workout. As an ex-gymnast, 1 have always reveled in the speed and momentum training that kcnkbcli work i.Lit only .allows hut encourages. I immediately realized that the magic m the bell was able to really develop speed and, with speed* power. And as we all know, in the world of sport, speed and power are the king and queen. This new V02max training program maximized bodt these attributes to the hilt, all the while using weights that were so safe that anyone could do them—anyone who could handle the workload, that is! Always being one to take a long-term approach and giving my injuries their due, I adapted the program to just one day a week, not really thinking I would be able to garner all the benefits from such a modification. But it: |usr eight weeks of doing the workout religiously once a week, in addition to my other KB training, my resting heart rate dropped from 64 to 48! It hadn't been chat low since I had trained for ulcramarathons and triathlonsl Kenneth was really, really on to something spec:a I. I also put my clients who were snatching on the system, and they saw results so quickly that it was mmd blowing: improved cardiovascular efficiency, loss of fat, and increased speed and power. Also, their snatch training went to a new level in so short a time that it was almost not co be believed. It may seem impossible, but just two or three sessions of this program produced changes in people's bodies and systems. I lard TO believe, but it was happening right in front of my eyes—and all with kettlcbclls light enough not ro scare away the most timid of clients. When something works, it works! Kenneth truly understands the meaning of force: mass x acceleration. Acceleration is clearly the iynchpin here. My wife, Tracy, who at the time was in phenomenal shape from high-volume kettlebell training, also took to the program in a heartbeat and saw even more body fat loss and muscular definition than she had thought possible—and from just one session per week. Kenneth had really figttfed our siimrrhiny very ur.iqii:-. The tranung program really forces you to hit on all cylinders at once: speed, power, efficu of movement (yoi: can:t go fast if you're inefficient), mental and physical toughness, and, of course, the cardiovascular system of a miter with die muscular power of a gymnast. What a great combination!

FOREWORD

One year later, at the next Level 2 RKC Certification, Kenneth unveiled his latest addition to the V02ma.v program—the BOOST, a peaking protocol—and again, he put the candidates through their paces after the lecture. This was another cyc-Opcncr, especially to Tracy, who had been training with the regular program religiously. She knew this would be the ticket to putting her Secret Service Snatch Test (SSST!• numbers over the top. Now with this amazing book, Kenneth has put it all down on paper. A!! the science, all the protocols, and all the progression| I It- EutS added even more protocols to the original program, and all have real research to back them up. This is not an easy read, just as the protocols are not easy to do. Simple but HOT ea^y, as 1 love to say. After a year more of doing V02max workouts every week, everything has changed about my snatch training. All tor the good! 1 can now snatch twice a week with no shoulder issues, and I could do three sessions, if 1 wanted. The speed and power I got from using the 16 kg bell has transferred to my 24 kg snatch work, and 1 can nowr snatch the 24 kg as quickly and powerfully .is thr li^ kg. My conditioning is at an all-time high, as is my recovery ability. My resting heart r,iTc is still low, as is my body fat level, but my muscle mass is as high as it's been in years. And now with this book and these new protocols, there will be no lack of progression or growth in my snatch training or my conditioning in the coming months, 1 can continue unabated along the path of masrery of the kcrtlcbcll snatch for power and conditioning. Kenneth has taken the concepts of deep skill and internal focus—the hallmarks of the RKC system—and created a method that is revolutionary yet accessible to virtually anyone who can snatch a krttlebell. Of course, he or she must also have the intestinal fortitude and desire to have the heart of a racehorse and the strength of a grizzly—worthy goals, to say the least. If art is where science and intuition r-.crt, then Master Instructor Kenneth Jay has truly created a work of art, Thank you, my brother! This training will serve me well for many, many years, as it will tin' multitudes who take up the challenge. Thank you for developing lit. I know it will stand the test of time, $fa

PAIII IS tEMPORARY, A m i iPlii T )lll\Y L O R A n HOUR, OR A DAY, O R A YEARt B V t EVEntVALLY i t W i l l . SUBSIDE fiD s o m E t s i n G ELSE WILLtAKE i t S PLACE.

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InTRODUCTlOn

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ack in ancient Greece, in the Jays of the battle at die Hoc Gates, human beings had superior genetics compared to people in this lifetime. A couple of years ago, an experiment was conducted across history. Exercise physiologists, engineers, and historians from several universities across Europe set out to determine the level of conditioning chat these heroes of ancient times possessed. An historical analysis of information on these men^s training, ability to sail ships, and ability to cover [year distances by foot while wearing armor showed that the cardiovascular endurance and strength of the average man would be hard, if not impossible, to match today, even among world-level athletes. It would be hard today to find enough worldclass achlctes m the entire world to row a single replica ot an ancient battleship at the same speed and for the same duration as men from the past were able to do. Today, we would not stand a chance against these men. Our genetics have changed, ami we are sn the worst shape ever! It is not a coincidence that the men of the past were in such excellent cardiovascular health. Training and fighting a lot requires being able to exert sustained force and generate great acceleration while being under tremendous cardiovascular stress. This is the secret of ancient Viking warrior conditioning. The key to the performance level of the glory days is right in front of us. The kettle bell will deliver a heart of clastic steel with superior flexibility .u:d cor.rr.Ktile force gencratim. I urge you to reclaim the past! Take a stand and gain the heart of a racehorse with the strength of a grizzly. That would make the heroes of the past proud. As the immortal slogan from the Russian military puts n:

'If you don't know how, Vll teach you. If you don't want to, I'll make you!"

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ARNO ConDitioninG

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"5

o you think a fight is one blow? One kickr Until you can put combinations together without thinking, until you learn how rn keep moving, and to endure, hire a bodyguard or lead a less aggressive life."—Bruce Lee

Bruce Lee said these words back in 1971, and as he did in so many other aspects of life, he hit the nail on the head. Being able to move with high intensity for prolonged periods of time is, in many ways, crucial for success if you arc a fighter, in the military1, working in law enforcement, or doing any other activity that requires multiple bursts of movement. With no endurance, you will not be successful in these kinds of activities, no matter haw big you bench. Bruce used to say that technique and strength are useless if you lack the requisite endurance to carry them out. He ran every day to maintain his fighting edge. The man was clearly ahead of his time. Cardiovascular training is definitely necessary if you want to be able to maintain a high level of performance over several minutes. Do not mistake this type cif cardio training for doing sissificd, low-intensity, pink dumbbell Jane Fondii-robics, as a certain Russian might put it. Instead, think of it as intermittent, high-powered work at maximal or supramaximal intensity in die correct ratio of work and rest. Even popular intervals protocols like the hkii i dd not quite ait it, because the work/rest/volumc ratios arc not optimized for developing a heart of elastic steel. But utilizing what we now know about exerci.se physiology, we can extract maximum benefit from interval training. Bruce dug running, and it is still a great form of exerase. I like the kettlebell. No, scratch that: I LOVE the kettlebell, and I find it to be an exceptional tool for this kind of training. If the example of Bruce Lee docs not convince you of the need for cardiovascular training
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uptake, the one with the higher uptake will I* victorious. He will be able to recover more during the rest periods and the actual rounds when the fighters arc tl a distance from one another and can relax their muscles. The fighter with the higher oxygen uptake will be able to put out more power as the fight progresses, because he will I** better at buttering the build-up of metabolites in the muscles. In the context of combat, better conditioning translates into greater power! It is definitely true that you need to train anaerobically, but if you are really serious, you should also train your ability to recover from intense bouts. As Bruce Lee's son, Brandon, explains, "If you try arm do .1 three-minute round with me, I don't care how' big and Strong your must le> are, if you don't have a real good cardiovascular system, you're going to be dead in about forty-five seconds and you better watch out—because I'm still gonna be punching!" This is exactly what drove me to investigate training with the kettlcbell for its ability to produce maximal oxygen uptake values, li has been shown without a shred of doubt that if you want to increase your maximal oxygen uptake, you should train at or slightly above an intensity level that elicits your maximal oxygen uptake value. Forget about slow, low-tntensiry, long-distance stuff and turn ;t up! The next requirement is to choose an exercise that has the potential to do this. My exercise of choice is the kettlebell snatch. No other kettlebell exercise or combination ol kettle bell exercises has the potential to produce the desired level of oxygen uptake like the snatch. Lastly, choose the right exercise protocol. Believe me, it does matter how you set up your workto-rest (workaest) ratio and the snatch cadence. The work:rest ratio, together with the chosen cadence, will determine the training response you get. There are several good structured protocols and about a million bad ones. Guessing leads to interior results. I, for one, am not content with that, and neither should you. Even if you are not an elite athlete, you should still use the best protocols for your physical development. Proper planning and structuring of training sessions will ensure maximum results and prevent poor performance. Don't settle for anything less than optimal. Learn proven protocols and why they work. My mission is to dispel the myths of cardio training so you can benefit facta those science-based and trench-tested protocols that will turn your body into a lean, power-packed Viking Warrior— worthy of Thor, the God of Thunder, himself. Before we get mm the exact protocols, let's take a look at the science behind them.

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PHYSiOLOGY

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CARDIOVASCULAR PHYSIOLOGY IOI

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cannot help the complexity of the human body. I wish its physiology could be simpler and f .isirr to comprehend, bet unfortunately, thai is not the case. Let me give you an idea of how complex it really is,

The human body and the way it functions has been studied for centuries, and Lii this modern era, we are, with the help of technology, uncovering the mysteries Of the human body tester than ever before. However, that does not mean that we are even close to figuring out how this magnificent system of interrelated, co-dependent, energetic chemical structures functions. If we imagine the human body as the size of a football field, then we have to date uncovered what amounts to a postage M.unp—a small one. So, if the scientists are limited in their understanding of the human body, I can do only my best to present what is known about physiology m an accessible fashion.

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If you are not interested in the physiology behind training the VOlmax, feel free to skip this chapter. 1 promise thai it will not diminish the results JrOO will get from the Viking Warrior Conditioning regime. Just remember, as Pavel says, "The Party is always right!" However, should you find yourself in need of explaining what this kind of training does, then steal the elevator pitch, which follows.

f HE ELEVAfOR^PlfCH At the 2003 Level II RK( I Orrification, I was asked if I could provide an elevator pitch for the training power of the Viking Warrior Conditioning regime. I had given it quite a lot of thought, hut Master RKC Mark Reifkind was the one who came up with the following: "The Vikine Warrior Conditioning regime delivers what the original circuir-rraimng idea promised: a cardiovascular training effect in conjunction with strength endurance development." Basically, this kind ;•- mining will strengthen your heart, as well as your muscles, while boosting your metabolism and ridding you of any unwanted fat deposits—guaranteed and scientifically proven!

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StiLL w i t H IHE? G O O D , HERE W E GO In 2006, the very first Western-based university study on the kcttlcbell was conducted. Oxygen uptake (V02), lactate production, energy output, and power were all measured and analyzed in terms of doing conventional types of cardiovascular training. The ketrlebell snatch delivered results every bit as good as conventional types of exercise, when done correctlyIn addition, the kettlebcll snatch displayed a major advantage: It Is ballistic and employs the Valsalva prcssurization technique during each repetition. So, not only do you stimulate an expansion of the heart wall (called eccentru: hypertrophy), and thereby an increase in maximal oxygen uptake (V02max), but you also stimulate an increase in the thickness of the heart wall {called concentric hypertrophy). These effects, along with increases in blood pressure sensitivity and arterial compliance, aren't observed to the same extent with other types of cardiov.isciil.ir activities. Let's dig a little more into the science. The V02 is defined as tlve amount of oxygen uptake on a whole-body level in a given ume period. When we are talking about the V02max, we are talking about the maximal oxygen uptake on a whole-body level in a given time period. Everything can be expressed mathematically, since mathematics is the universal language: VOX = Cardiac Output (CO) x Arterial-Venous Oxygen Difference (A-V 02-difl'.! The oxygen uptake equals the cardiac output multiplied by the difference in blood oxygen of the arterial and venous circulatory system, f lence, the maximal V02, or the V02max, is the maximal cardiac output multiplied by the maximal A-V 02-diff, or expressed mathematically: V02max = COmax x A-V 02-diffmax This leads to the definition of the cardiac output and the A-V 02-diff. The cardiac output, ur CO, is defined as the heart rate (HR, measured in beats per minute-, or bpm) multiplied by the stroke volume (SV>: CO B Heart Rate (HR) x Stroke Volume (SV) To elaborate, the A-V 0 2 differentiate has been defined as the oxygen content of the blood Ruing to the working muscles minus the oxygen content of the blood going from the working

CARDIOVASCULAR PHYS£OLO<SY I O I

muscles and returning to the heart. Another way of s.mrg that is that the A-V 02-diff is the working muscle maximal oxygen extraction capacity. Finally, the stroke volume «!SV) has to be defined. It is the volume of blood in the rilling phase of the heart jleft-ventricular end, diastolic volumel minus the ejection ot blood in each heartbeat (left-ventricular end, systolic volumel. The .stroke volume is basically the amount of blood ejected from the heart with every beat, or expressed mathematically: SV • EDV - feSV (for the left ventricle of the heart) To understand completely what it requires to stimulate an adaptation to an nn.re.isfd VOlmax, wr have to look at each part of the V02 equation and then ,it V02 kinetics, which I will come hack to.

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The V02 equation tells us that to increase V02mai«, we can increase either CO or A-V 02-difterenee or both. CO can be increased by an increase in HR or SV or both. Since it is not really possible to increase HR beyond a certain point and the maximal, HR doesn't really change significantly after training jit may even drop, due to reduced left ventricular filling time dunng maximal exertion), the SV is the factor to concentrate on when wanting to increase maximal CO. Remember that the SV is the maximal filling of the heart (EDV) minus the maximal ejection of blood (ESV). So, a change in either will result in a change in SV. Two important factors in increasiiir. the SV arc preload and afterload. Preload is determined mainly by how much Mood returns to the heart. The more blood that returns, the more the heart fills up with blood, thus increasing the EDV. This is called the Frattk-Starlmg mechanism. Afterload is the load or force against which the heart has to contract to eject blood. This factor is determined mainly by the aortic pressure, which is the pressure the heart has to overcome when ejecting blood. The greater the aortic pressure, the greater the afterload on the heart, which thus increases the ESV and thereby reduces the SV, because SV equals EDV minus ESV, A number of other factors are also involved in regulating the SV. For instance, the compliance Of the heart is very important. If the compliance is high, the preload is high, and vice versa. J he compliance of the heart is reduced with the increased hypertrophy of the heart wall, which is a diced result of increased afterload. Since the afterload is determined by die pressure the heart has to overcome to eject blood and that pressure increases during wcightlifting, the main factor responsible for increased hypertrophy land thereby reduced compliance of the heart) is lifting weights. So, why does the aortic pressure rise during weight training? When a person lifts a weight and braces the midsection of the body, the intrapleural pressure rises, which causes an increase in aortic pressure and thereby an increase in afterload. In addition, the large increase in intrapleural pressure causes a decrease in the amount of blood returning to the heart, which is caused by an increase in venous resistance, and thereby reduces the SV by reducing the filling of the heart. The other part of the V02 equation is the extraction of oxygen in the working muscles. When you begin exercise, your CO is increased by sympathetic nervous system activation and muscJe pump activation. The nervous system increases HR in an anticipatory fashion, and the muscle pump increases die venous return of blood to the heart, which increases preload and thereby SV by the frank-Starling mechanism, as previously mentioned. IxKal muscular nietahok- im. M nisms cause dilation of blood vessels to increase bloodflow.

C A R D I O V A S C U L A R P H Y S I O L O G Y toi

However, :f the activity of the agon:si and antagonist muscles is no! coordinated in a fast, rhythmical pattern, then blood perfusion of the muscles will be limited, because the muscles will lie contracting and squeezing the vessels, so no oxygen exchange will take place. This scenario occurs when lifting weights. The A-V 0 2 difference will be very low, because the time between blood perfusionA'cssel constriction/blood repcrfusion will be relatively long. The lack of oxygen will cause ;iu increase m HR, increased sympathetic activation, and decreased parasympathetic activation but no increase in CO because of the increase in venous resistance—the muscles squeezing the vessels.

To sum up, increasing EDV, decreasing ESV, or both stimulate an increase in V 0 2 m a x . HR has lir.de to do with it, because the maximal HR cannot be increased; hence, it cannot increase CO. I lie nature of the activity can determine the V 0 2 m a x by limiting the muscle blood perfusion so little or no oxygen extraction occurs. This will cause an increase in H R , due to the lack of oxygen fend reduced venous blood return. This will not increase CO because of the reduced preload
Table 1: Relationship Between V02 and HR Function % HRmax

% V02max

ties like running, cycling, skiing, and swimming—all of which pro-

SO (low-intensity exercise)

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vide relatively little resistance on the muscles and thereby crcacc very lit— tie

time

between

60 (low-intensity)

40

70 (low- to medium- intensity)

58

80 (medium-intensity)

70

blood

pcrhision/constnctioni'blood rrperlusion.

A lot of studies h a w been coni

ducted on this phenomenon. The norshipof V 0 2 as i "ir

LIIM-MII

90 (high-intensity)

83

100 (high-intensity)

100

HR is linearly related, with a factor of

approximately

1.2.

shows this connection.

Table 1

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For example, take a person with a maxim.il HR pf 200 bpm. He or she goes for a run at 90% HR. If he or she would run at around 83% of V02max, then HR would be 180 bpm, Thjs intensity would be considered high. To make any cardiovascular adaptation, the American College of Sports Medicine (ACSMl recommends that cardio training he .it le.i YOIm.iv n: around 70% HRmax for a sedentary person. Then what about kettlcbcll training? Wbar is the correlation between HR and V02, you might be wondering? Well, first of all, kenlebelJ training is nor lust one exercise, so it is impossible to say anything in general about kettlebell training. However, considering the ACSM requirements for making V02 adapuition.s, the kettlcbcl] snatch does the trick, The reason for this is that a lot of muscle mass is involved, and the snatch is the exercise where the kettlcbcll travels the longest distance in the shortest amount of time, making it the most dynamic. The swing comes close, but the bell travels a shorter distance. Also, in the swing, there is less oxygen extraction in the muscles of the upper body because of the static work. Tn the snatch, the bending of the elbow, the "punch through,1' and the brief stop or turn at the lockout make all the difference. The high-intensity repetition of the kettlebell snatch provides a stimulus that is a combination of adaptation to an increased V02max by an increased SV(EDV) and hypertrophy of the walls of the heart, as seen with weight training. However, there is reason to believe that even though the walls of the heart thicken, the compliance increases, which is the very opposite of what is normally st-en during weight training. Also, it is very eas\ to speculate fruit thr haroreccptor sensitivity is increased during kettlebell snatches. This is beneficial, since the baroreceptors are responsible for registering blood pressure changes. The increase m heart wall thickness, along with increased compliance, increased baroreceptor sensitivity, and expansion of the heart chambers, makes the kettlebell snatch special. These factors separate snatching from activities like running and cycling, which do not deliver an increase in wall thickness. The reason for ihis is probably found in the use of the Valsalva maneuver during repetition snatches, which is necessary to stabilise the bodv under load. The thickness of the

CARDIOVASCULAR PHYSIOLOGY I ni

heart wall is an expressinn ql how strong the heart can contract linotrophy of the heart). Basically, it means that a thicker muscle is stronger than a thin muscle—and having a stronger heart musculature is a good thing! So, what happens exacdy when \ou start exercising with the kettlebell? I'm glad you asked! I ert look at ihe physiological adaptations to cardiovascular exercise with the kettlebell.

CETif JVAL

EFFECTS

The research literature tells us that there are significant differences between a trained and untrained body in terms of the effects of performing a prolonged, dynamic, full-body workout. In a well-rrained body, the stroke volume during rest increases, due mainly to increased heart tnotro phy and eccentric hypertrophy, I his
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CiRCVLAfORy SYStEm:

HEAR?

O toerttttd heart volume and weight G Increased barureceptor sensitivity O Increased compliance O Increased capillary density of the heart O Eccentric hypertrophy of the heart 0

Concetitnc hypertrophy of the heart (in this context good, but otherwise had}

O Increased lefr ventricular-end diastolic volume (LV-EDV) G Increased power :n the contractile muscle fibers of the heart O Increased stroke volume during rest and submaximal and maximal exercise O Decreased heart rare during rest and submaximal and maximal exercise O Increased volume of bloodflow per minute during maximal exercise G Increased ejection fraction G Decreased blood pressure G Decreased oxygen consumption at submaximal exercise level G Increased oxygen consumption at maximal exercise level

RESPiRATion G Increased endurance and strength of respiratory muscles G Decreased ventilation ft! subrr.ax-ni il exCTCfoC intensitv

G Increased ventilation ai maximal exercise intensity G Increased rate of oxygen transport from the lungs to the bloodstream

CARDIOVASCULAR PHYS(OLOCY 101

P E R I P H E R A L EFFECTS Peripheral adaptations of cardiovascular exercise will start very quickly, including increases in mitochondrial density, Oxidative enzyme capacity, am: capillarv density, These factors will influence the body's ability to burn fat and carbohydrates. Oxidative enzymes such as citrate synthase (CS), succinate dehydrogenase (SDH), and beta hydroxy CoA dehydrogenase (HAD} will increase very rapidly. Having larger quantities of enzymes means that more far and carbohydrates can be burned in the muscles. CS and SDH arc limiting factors in the Krebs cycle, and HAD is a limiting factor in beta-oxidation, which is basically the conversion of fat to something called Acetyl CoA, a substance that fuels the Krebs cycle. If the amounts of all of these enzymes increase, then the aerobic energy turnover will incrca.se. When that happens, a given amount of work will be fueled by fat in a trained individual to a larger extent than Ln an untrained individual. In addition to burning more fat, the trained individual will spare valuable muscle and liver glycogen. When the capillar)' density in muscle tissue increases, the oxygen mean transit time (MTT) also increases. This results in an increase in the timeframe for gas and substrate exchange in the working muscles. In combination with the central effects of cardiovascular training, the peripheral effects will increase the work capacity of the trained individual. Adaptations include (but are not limited to) the following: O Increased numbers of glucose transporters O Increased capillar,- density of muscles Q Increased activity ot aerobic AIT k:n:-.itiiin enzymatic activity (such as citrate synthrasc and succinate dehydrogenase, which arc important tn Krebs cycle} O Increased hloodflow to the muscles 0

Increased free fatty acid uptake from the blood

O Decreased rate of lactic acid production ai a given intensity level O Increased insulin sensitivity These are just some of the benefits you will receive by incorporating the cardiovascular kettlebell training regime in your exercise program. Basically, if you want to be able to perform longer at a given intensity levci ind rn be able r^ recover taster from anaerobic spurts, this is the way to go.

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VnDERsfAnDinG V 0 2 KjnEfics When exercise commences, the immediate response of the circulatory system is to increase cardiac output. It will take some time, however, before the card JO vase alar system catches up with the dcnunds of exercise. This basically means that your anaerobic energy system will provide the energy needed until your cardiac output catches up, This is also called the kinetics of the oxygen uptake.

Figure 1: Graphic Description of V02 Kinetics Intensity 4 % of Maximum Oxygen Consumption Period 2: "Steady State"

Period 3

100 — Oxygen Consumption

75" 50-25--

Min. Rest

Work

Recovery

When aiwcise commences, the energy demand during Thefirs1three to lour minutes will be covered byA2? Kr, grycoiyui and, to an increasing ertenr, the anaerobe energy system, this is Period 1 of the V02 kinetics and is .-etcped to as the oxygen dtf/ot period. Ojing. Pernod 2,The V02 4 in A sl&Jdy state, which means the energy requirement c matched try an equally large oxygen uptake. On ihs conTexi, The term steady Hate does not refer lo continuous exercise 1 W>?n The exercise is terminated, an oxygen debt h * To b* repaid (.Period 3).

CARDIOVASCULAR PHYSIOLOGY 101

Figure 1 is a graphic description of how the oxygen uptake/consumption increases when you begin an exercise activity. Every time you start exercising, you have an oxygen deficit for about three or four minutes. This means that your oxygen uptake is no! adequate 10 meet your body's oxygen demands. During this first period, the energy needed will he provided by anaerobic sources, such as stored ATP (adenosine triphosphate, the fuel your body converts all energy sources into}, PCr (creatine phosphate, the "jet fuel* of the body, of which we have enough to go all out for 10 sccond-S), and glycolysis (which is the conversion of carbohydrates into ATP with lactic acid as a by-product). The primary reason for this phenomenon is that the circulatory system has a somewhat slow response time, which is related linearly to tht- tXttCXK intensity. After the initial three or four minutes of exercise, a steady state of oxygen uptake/consumption is reached, which means your body has the exact amount of oxygen it needs W sustain the intensity level of the workout. At this point, there is little or no lactate formation (sec Figure 1, Period 2). When you finish your workout, you will pay a price, which is called the oxygen debt (Period 3). In effect, you have to pay back the amount of oxygen that you needed hut did not get during Period 1.

W H Y DOES

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Understanding V02 kinetics is important because it provides information on how the body's energy systems interact to meet its energy demands. Understanding V02 kinetics also gives you a basis for structuring workouts with the correct work:rcst ratio. This is especially important when dealing with intervals. If the rest break becomes too long, the oxygen uptake will drop significantly I.Period J)« If the work set is not calibrated at the correct intensity with the correct duration for the correct volume, the oxygen uptake may not have sufficient time to increase before the next rest break. .^

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1

Soh:c W O H U I o n FORCE PwaDUcrion

u

I

n sport, speed is king" write the authors of Sports Speed, a great book on developing speed in track-and-field athletes. 1 will continue the sentence by adding uand to get speed, you need to be able to generate a high force in an extremely short amount of time." Also referred to as the rate of force development, this is probably the most important feature of rhe mind/muscle coordination system.

DEFininG

FORCE

According to Newton's second law of motion, force equals mass multiplied by acceleration. In scientific terms: Force = Mass x Acceleration Force can be increased in three ways: (1} by increasing the mass of the object, (2) by increasing the acceleration of the object, and (3) by increasing both mass and acceleration at the same rime.

D E F i n i n G T H E RAtE O F FORCE DEVELOPJITEnf The maximum rate of rise in muscle force (rate of force development) determines the force that can be generated in the early phase of muscle contraction (0 to 200 milliseconds]. In Figure 2, look at the two moment-to-rimc curves, which arc labeled rrerraining and Postrratning. The rate of force development can be defined as the inclination of the slope from the times of 0 to 200 milliseconds. The slope is steeper in the Posttraming curve, meaning that a higher force (moment) i^ developed in the same timeframe compared to thr Prctraimng value. Note that the maximum force is not obtained in this timeframe, as the moment values continue to rise slowly until reaching a peak at around 600 milliseconds.

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ViKinc

WARRIOP

ConolTlonmc

[t yi m .ire involved in any sport rh.u requires you to accelerate, decelerate, move quickly, change direction, sprint, jump, or the like, then your ability to generate high fortes quickly will dctrrminr your success.

Figure 2: Moment-to-Time Curves: Pretraining versus Posttraining Posttraining

300 - 250-*E 2 0 0 - -

E 150 5

E S 100 500 T

1—

-100

0

100 200 300 Time (miliseconds)

400

l*HEn WHAt IS POWER? It strength is your ability to overcome inertia by generating torce, and RFD is your explosive abiliry, then what is power? Power can be defined in several ways: Power = Force x Velocity or

Power = Force x Distance/lime

Soiiit

WORDS

on

FORCL

Pttouucrion

If we keep the distance constant, we end up with this formula: Power = Force/Time

IIIVSCLE

Actions

Muscle tissue is unique in that it can develop force in response to an electrical stimulation carried by the nerves from the motor cortex, which is the area of the brain involved with controlling movement. When a muscle responds, the force it develop 1-. .ipphed to the bones, resulting m 1 turning effect or torque about the joint between the bones. The movement or lack thereof depends on die level of stimulation and thereby the degree of force it produces. There are three possible outcomes: 1. Isometric (static) action: The torque generated bv die muscle is equal to the resistance torque. No movement will occur. 2. Concentric action: The torque generated by the muscle is greater than the resistance torque. The muscle will shorten, and the bones will move, 3. Eccentric action: A greater torque opposes the torque generated by the muscle. The muscle will lengthen, and the hones will move. During most movement, an eccentric action precedes the concentric action. This is usually referred to as a stretch-shortening cycle |SSC). Now, why is this prestretch loading ot the muscles and connective tissue so important? The loading is necessary to pre-tense the muscle with sufficient force that can be volirionalty generated, so it can be used to execute a movement to go higher, further, or faster. A simple test will help you understand this idea. Drop into a quarter-squat position, and stay there lor five to ten seconds; then jump as high as you can. |This is referred to as a squat ttwipA Note the height, and then get ready for another |iimp. This time, do a counter-movement jump, in which you quickly drop into the quarter-squat and then Immediately reverse the movement into a jump. Note the height this time, and then compare the two jumps. Which was higher? The second jump, right? Prcstrctching the muscles enabled you to achieve greater acceleration, thereby creating a greater force with which to execute the movement.

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WARRIOR

ConoiTionlnc

^ R A i n i n G FOR. EXPLOSIVETTESS ATTD POWEF^ So, why not just increase the mass of the object? According to Newton's second law of motion, this should also result in an increase in force production. Newton was exactly right, and you will experience an increase in die rate of force development when you train heavy—but only up CO a certain point. The nervous system is a complex, coherent network* and it changes in accordance with the stimuli it is subjected to. This plasticity will eventually cause stagnanon in the rate of force development and power if only heavy weights are used. The nervous system simply adapts to the slow, grinding execution of heavy lifting, which is why you have to use both approaches in your quest for explosive strength and power. The time it takes to develop a high force is of utmost importance, especially considering that generating maximum force takes around <>0'.i nilli.seunids to develop. Look at activities like sprinting and jumping, in which the foot has a surface contact of only 100 to 200 milliseconds— simply not enough time to generate full force potential. On this subject, Hakkinen and Kraemer write, "Training slowly enhances slow speed development but has little carry-over to faster velocities and conversely high speed training has little carry-over to slower speed force development. This is a basic concept as a function of training." This concept was figured out several decades ago in the Soviet Union, Dr. Michael Yessis* a coworker of Professor Yuri Verkoshansky and Dr, Mel Siff and editor of the Soviet Sports Review, writes the following: Soviet studies show that while strength is an important foundation for avotdtng injuries, it is beneficial only up to a certain point for enhancing explosiveness. If you are doing strength training for the first time, your enhanced strength will undoubtedly make you a better athlete. But over the years, if you concentrate only on strength, this can eventually become a detriment, not an aid, to performance. YesSLS continues: What is the atlernative? Rather than seeking to build only muscle, why not go for same explosiveness as well? In general, strength is developed by using high resistance and low repetitions. By contrast, though, speed and explosiveness require a different Lh tit —retain • r. ' :r resistante .in.l Ztipid

execution.

SornE W O R D S o n FORCE PRODUcTlon

An i n f EREsf inG EXAJIIPLE t o consiDEiv A typical high-level, male shot putter has no problem benching 240 to 250 kg(52$ to 5 50 Ibs.i, which is 120 to 125 kg (264 to 275 lbs.) of push force per arm. When the shot putter actually thrusts the shot, however; only about 60 kg (132 lbs.f of force is measured, or 50% of his potential. Which approach should rite shot putter take in his training? He could increase his benchpress to, say, 286 kg (629.2 lbs,j, a 20% increase, and l>e able to put 71.5 kg (157.3 Ibs.j of force into the shot, or he could work on his rate of force development and power and be able to apply a bigger percentage of his 240 kg (528 lbs.) benchpress. Increasing his potential 20% would bring him to a whopping 84 kg (185 Ibs.l of force production m ihi- shut put. This is no joke! Consider what would take the longest and rive most amount of work yet vield the best result. To me, the answer to this question is obvious. J k

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4

v€4

U/il 7 THE / u t re r* r n rj n r

l\f Y

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RJ

WHY THE KETTLEBELL?

X,

he fact that you are reading this tells me that you already have an idea why die ketclrhcll is great hir developing general explosive power and supercharging your cardiovascular system. But allow me to explain Jt anyway!

Acceleration increases when doing ballistic kerrlebell exercises wjth an emphasis on overspeed eccentric action in the negative portion
27

So, many benefits arc provided by one simple tool. How can anyone not want to snatch a kettlebell? Now, go get a heart of elastic steel with the strength of a rhino ami the rniliir-incc* of .1 racehorse!

APPLICAft Ml

ArFLlCATlGn

he next question is, how can this knowledge be applied?1 Well, I'm glad you aiked,

^^f A

because 1 have structured five scientific yet simple protocols to rake your performance

^ ^ ^ ^ ^

through the roof. Thcs* protocols have been trench tested by me and the finest ath-

letes Denmark has to offer, They are presented in chronological order, which is how I recommend they be followed (see Table 2), lxt's have a closer look at each protocol so you will know exactly what to do.

Table 2: Overview of the Complete Viking Warrior Conditioning Regime Pay your dues with: To test, stimulate, and peak:

For this amount of time:

The cMV02 test

The snaich cadence that elicits a YQ2max response.

Only once, before starting the 15:15 MV02. the 36:36 MV02. and Pie BOOST protocols.

The 15*15 M V 0 2 nrntnrnl P

Y w r W 2 max and work capacity while 'earning to snatch fast with an emphasis on overspend eccentrics.

As lorKj«it lakes you to get to 80 sets of at /east 7 reps per 15 seconds with your starting Joettlebel; (Hole: Thb is a minimum.)

The 36:36 MV02 protocol

1 four V02max along with your ability to butter lactic add {la) and other muscle metabolites. 2. Your anaerobic energy turnover. Your newly gained increases m your body'? oxygen uptake. This is a peaking protocol for your V02max.

As long as it takes to get you to 3S sets of a( .least 17 reps per 36 seconds with your staling kettiebeil (Note: This is a minimum.)

The MV02 BOOST protocol

Your newly gained increases in your body's oxygen uptake.This is a peaking protocol for your V02max.

For about 3 weeks as the protocol outlines

TheLaT protocol

Vour lactic acid tolerance (LaT) ability. This is another cruoal part of a complete conditioning program. Being able to tolerate high lactate levels means being able to perform with high power without fatigue.

for as fong as it takes you to get to 1 minute x l5 sets of 130% to 150% your average 10-mfrwte snatch test (SSST= Secret Service Snatch Test, or UST =• Ultimate Snatch Test]

The MSLaP protocol

Your maximum speed (MS) and lactic acid production (LaP) ability. Being able to produce large amounts of lactate is a great indication of a well-conditioned anaerobic energy system.

For as long as the protocol outlines. Consider doing this simultaneously with another go at the 15:15 MV02 protocol Once or twice per week is recommended-

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ConDSTionlnc

f HE CfflV02 tESf This protocol tests the specific cadence that elicits a V02max response. It is based on a tivcminute incremental test, in which the snatch cadence increases every minute. The starting weight is usually a 16 kg for men and a 12 kg for women. However, based on the cadence in the final minute of" snatching, you might need to adjust the weight. Rreakdown You will I* switching hands cm the minute, so consider which arm should go first. During the first four minutes fit testing, it's very important that you keep the designated pace, inste.-nt "i lumping the gun and cranking out the specified reps. The setup looks like this: 1 si minute: 10 rep*. Or 1 rep per 6.0 seconds 2nd minute: 14 reps, or 1 rep per 4.2 seconds 3rd minute: IH reps, or 1 rep per 3.3 seconds 4th minute 22 reps, or 1 rep per 2.7 seconds 5th minute: All out. or as many reps as possible Remember to count reps during this final minute, as you will need the number to figure out the interval snatch cadence during the 15: \ 5, 36:36, and BOOST protocols. When you are doing the test, don't be too concerned about hitting I rep per 4.2 seconds during the second minute. |ust make sure you come close. For instance, during the second minute, I would think about hitting 2 reps every 9 seconds, evenly spaced out, which makes it a bit easier to keep the designated pacing. For the third minute, do 2 reps every 7 seconds, and for the fourth, do 2 reps every 5 seconds. Doing reps in this fashion enables you to test yourself, without having a partner calling the cadence. lor '.lie filth iiiiriuTc, do nor cheat! Stop the second the timer beeps, and remember the number of snatches. That number corresponds to your cV02max—the cadence that elicits a V02max response. It you get 24 reps or less during the fifth minute, you should grab a lighter kettlebell and do the test again when you have recovered. I; you get 40 or more reps, you should grab a heavier kntk'bcll and do the test again on another day. If this happens, you shoutd probably also consider r are willing to look Pavel Tsatsouline in the eye when he asks you if all of those reps where RKC style approved—meaning, did you lock out with the arm vertical?

ArrtlCATton

THE

15:15 ITIV02

PROTOCOL

The 15:15 MV02 protocol is multiple sets of 15 seconds of snatc hing separated by 15 seconds ul acuve rest. For each set, you need to keep your tested snatch cadence. The goal is to work up (0 -80 work sets of snatches before moving on 10 the 36:36 MV02 protocol, The WOrkutSt ratio is 1:1.

Breakdown To get started with the 15:15 MV02 protocol, divide your one-minute snatch cadence hy 4 and round up. The result reflects how many snatches you need to do every set of 15 seconds. Example A person fmisbes the fifth minute of the test by doing 2H reps. Divide that number Iry 4, which equals 7. For each IS-second set of the 15:15 MVQ2 protocol, the person needs to do 7 reps. You can stay with the 15:15 MVQ2 protocol for a long time. When you finally complete 80 sets of 9 reps per set, you will be forced either to move on or to grab a heavier kettlebell and start over. Personally, I recommend moving to the next level and starting the 36:36 MVQ2 protocolHowever, you should not start the next protocol until you are able to complete at least 80 sets of 7 reps.

THE 36:36 m V 0 2 protocol. The 36:36 Y1V02 protocol is multiple sets of 36 seconds of snatching separated by 36 seconds of active rest. For each set, you need to keep your tested snatch cadence, The goal is to work up to 35 work sets of snatches before moving on to the MV02 BOOST protocol. The work:rcst ratio is still 1:1.

Breakdown To get started with the 36:36 MV02 protocol, divide your one-minute snatch cadence by 10, multiply by 6, and round it up. The result reflects how many snatches you need to do every set of 36 seconds.

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WARRIOR

ConnlTtontnc

Example A person finishes the fifth mtnute of the test by doing 28 reps. Divide that number by 10, which equals 2.8 reps- then multiply by 6, which equals approximately 17 reps. For each 36-second set of the 36:36 MV02 protocol, the person needs to do 17 reps. Purmg tlus protocol, many people ask why the interval setting is 36 seconds. They point out chat 36 seconds is nor very easy to time and suggest using 30 seconds on/off. My answer is rhat not it cannot be 30 seconds on/off, because that is nor the optimal tin>e spent at V02max for each interval. Thirty-six seconds is 60% of 1 minute. Research has shown that doing intervals at 60% or the rime spent at VOlnux is far superior to 50% {the suggestion of 30-second sets) or 70% or even 40% arid H0% when doing high volume work (35 sets). The answer to tlve timing problem is to get a Gymboss tuner (go to www.kettleljells.dk).

THE

ITIV02 BOOSt

PROTOCOL

After several months of using the 15:15 MV02 and the 36:36 MV02 protocols, it could very well be time to peak your conditioning. In addition, you will need Something to prepare you for the LaT protocol to come. The MV02 BOOST protocol will do exactly that. It's a 14-session peaking plan lor your V02max ai supramaxmial intensity, to lie completed in about three weeks. During this time* you will need to reduce your strength practice.

Breakdown The number of sets and workxest ratio has been predetermined, so what you need to figure out is how fast you will be snatching and what size kettlebell to use. The cadence is determined by taking the cMV02 test and adding 2 reps to your 15-second cadence. If the cadence is more than 9 or 10 reps per 15 seconds, you should grab a heavier kettlebell and do the cMVOZ test again. hjcantple A person tests his or her VOlnux cadence with the cMV02 test and gets 26 reps the final mtnute. To determine the: IS-second set cadence, divide 26 reps by 4, ivbich is 6.5; then add 2, which fnukes 8.5 reps. This number can be rounded cither up or down. For this proiocol, you should round it down it you arc not going to increase the kettlebell size. Sot ft reps it is.

AllLK.AI.an

The MV02 BOOST protocol calls for several 15-sccond sets and several 30-sccond sets. For the 30-second sets, just double your numbers from the 15-second sets. In die example, the person will be hitting 8 reps per 15 seconds and 16 reps per 30 seconds.

Calculating the intensity To calculate the intensity, use this formula: MV02 BOOM intensity = MV02 BOOM cadence / cMV02 lest x 10(1

In the previous example, the numbers would look like this: MV02 BOOST intensity = ^2 rcps/min. / 26 reps/min. x 100 = 12$% Y'02max

The MV02 BOOST protocol schedule Sessions t, 2, and 3: 3 x (IS sec. left + 15 sec. right), Rest 45 sec + 3 x (30 sec. left + 30 sec. right), Rest I '£-2 min. Sessions 4 and 5: 4 x (15 sec. left + 15 sec. right}, Rest 45 sec + 4 x (30 sec left -f 30 sec right), Rest 1 }A-2 min. Sessions 6, 7, and 8: 5 x (15 sec left -f 15 sec right). Rest 45 WC + 5 x {30 sec left + 30 sec right). Rest 1&-2 min. Sessions 9, 10, and 11: 6 x (15 sec left + 15 sec right), Rest 45 sec + 6 x (30 sec left + 30 sec right). Rest 154-2 min. Sessions 12, 13, Sod II: 7 x (15 sec left + 15 sec right}. Rest 45 sec + 7 x ("50 sec left + 30 sec right), Rest IJ4-2 min. Nore rhar during each set, you will switch hands without purring the kcttlcbeJl down. You should complete all of the 30-second sets >IJ .sec. left + 15 sec right) first and all of the 1-minute sets (30 sec. left + 30 sec. right) second.

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VtKiHG WAPPIOH ConDiTionlnc

T H E LAf PROTOCOL When you have paid your dues with the 15:15 MV02 protocol, aced the 3636 MV02, and tackled the new MV02 BOOST, you will have already embarked on a new journey in your Viking Warrior Conditioning. In addition to your goal of achieving the conditioning level of a rmc Viking Warrior, you will he striving for something called cardiovascular specialized variety. Tins focus on cardiovascular stimulation was initiated with the MV02 BOOST protocol and will continue with this final protocol. linter the LaT protocol for upping your lactic acid tolerance (LaT>3 Completing this protocol will give you the power of the Viking god Thor himself and take your SSST beyond the Gates of Valhalla.

Breakdown for this protocol, take your best SSST or UST score and add 30% to 50%, depending on which intctval you score is in: O Less than 200 reps in 10 min. O 200-215 reps in 10 min.t Add 45% G 216-230 reps inlO mm.: Add 40% G 231-24 J rrps in 10 min.: Add 55% O More than 245 reps in 10 min. Example A person's cMOV2 test produced 24 repsimm. (Note thai this test has to be done with the same kettlcbell YOK ure going to use for the protocol: otherxvise, it wilt be difficult to calculate the intensity.) His SSST PR is 220 reps; 40% of 220 is 88. Adding 220 and 88 makes 308 reps. Dnide 108 by 10 mm. to get the cadence needed to achieve that score, and then round up. That cadence is approximately 3i repsJmin, This ts the person's cadence for the intervals m this protocol. If this were your cadence, you would do a set of 31 reps within 1 minute and then rest for 2 minutes. The work;rest ratio is 1:2. If you can't do more than three sets before losing this cadence, you should increase the rest to ^ minutes .it'.d wnrk from there, rather than decrease the reps per minute.

ArPLlCATfon

When you can do 15 sets, reduce the rest to 1.5 minutes, thus changing the workrrest ratio to 1:1 Vi. When you car. do 13 to 15 sees, you will be ready to retest your SSST/UST numbers and move on with the Viking Warrior Conditioning regime.

Calculating the intensity The procedure is the same as for the MV02 BOOST protocol: LaT protocol intensity = LaT protocol cadence / cMV02 test score x 100 In the above example, the numbers would look like this: LaT protocol intensity = 31 reps/minute / 24 reps/minute x 100 = 130% V02max When doing longer sets (J minute or more) and going at an overspecd cadence, it is not advisable to have a work:rcst ratio of 1:1, The minimum should be 1:1 Vi. This is to ensure thai you can keep the specified cadence for a prolonged time and progress to a high workload (volume). Doing so is important not only because these are key concepts of cardiovascular stimulation with the kcrtlebell but also because the blood lactate level peaks after a hard set, not during.

THE IASLAP

PRptocoL

The final piece of the puzzle is the Maximum Speed Lactic Acid Production (MSLaP) protocol. During this protocol, you will primarily be working your l>ody's ability to produce lactic acid. You will also continue to stimulate your ability to tolerate a high lactate level, To create these kinds of adaptations to your body, you must go at maximum Speed. This protocol also gives you the opportunity to increase the weight of the kettlebell by using the next size available. So, it you were using the 24 kg ketdebell for the LaT protocol, use the 28 kg or even the 32 kg kettlebell for this protocol.

Breakdown The work;rest rano is 1:6 or 1:10, meaning that you will rest for 6 to 10 times as long as your work set, depending on how long your work set is. The MSLaP protocol calls tor increasing the rime you are working at your maximum snatch speed. To get statin.:, doing 10-second sots is appropriate. During your first session, warm up thoroughly and start snatching your kettlebell nf correct size as fast as possible. You still have to use valid RKC hard style, though, which means no cutting corners. Remember to count your repetitions.

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VlitJno WARFiOR ConolTtonlric

After 10 seconds of maximum snatching, rest for 6 times as long. Then do the same thing again. Go as fast as possible for 10 seconds, and count your reps. The result will be one of three outcomes: 1. You m.-inage more reps than in your previous set, which is fine. This new number will now be the goal tor each set. 2. You manage exactly the same number of reps, which is aLso fine. 3. You do less than what you did in your first set. If this happens, double the duration of (He rest break until you can do the same number of reps in the second set. You need at least two sets in your fust session, which will provide you with a starting point. Example i;•,•?>:.•.'.'!.- Mvaig >: 12 kg ketttebsQ 1st set (10 seconds): 4 reps Rest 2nd set (10 seconds): S reps Rest 3rd set (10 seconds): 5 reps Rest 4th-9th sets (each 10 seconds): 5 reps Rest 10th set (10 seconds): 4 reps Doing 4 reps in the li)rh se; is an indication to stop the

MSIJP

protocol.

The number of sets to shoot for is 12. When you reach that number, start over and increase clu duration of work to 20 seconds: the worLrest ratio will increase to 1:8. If vou have been doing 5 reps per 10 seconds, you should now strive for doing 10 reps per 20 seconds and resting 2 min.:40 sec. When you can do 12 sets, add another 10 seconds to each set of snatches. Now you will be snatching for 30 seconds, hitting 15 reps, and resting 4 min.:30 sec., which is a work:rest ratio of 1:9. Repeat the cycle one more tirnt- ,ind go for 40-second sets, hitting 20 reps and resting 6 minutes (worksrest ratio of 1:10) until you complete 12 sets. During this protocol, be sure to make the best of the rest breaks; practice non-snatch related exercises and do Some stretches. Keeping the l*>dy moving is crucial, and active recovery is definitely recommended. Run this protocol simultaneously with the 15:15 MV02 protocol. If you have never done the \ J: 15 M V02, however,
APPLlCATlOIl

the MSLaP protocol. If you arc following the Viking Warrtor Conditioning regime for tour sessions per weekT do this protocol every other session. If you are doing three Viking Warrior Com:.:ioniric sessions per week, do the MSLiP protocol m just one session. See Table 3 for an overview of the MSLaP protocol.

Table 3: Overview of the MSLaP Protocol Interval Work Duration

Interval Work Duration

Work: Rest Ratio

Number of Intervals

Kettiebell Cadence*

Kettiebell Size

Session Work: Rest Time

10 sec.

• r,

1:6

12

Maximum

1-2 sizes up

2mm.:1lmin.

20 sec.

2:40

1:8

12

Maximum

Same

4m'wi.:29min.

30 sec.

4:30

1:9

12

Maximum

Same

6min.:49min

40 <*t.

6:00

1:10

12

Maximum

Same

8min.:66min,

This protocol will work only if you fire going as last as you possibly an wrthoul holding anything back, This cannot be stressed enough

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ConolTiontnc

RjnsE AnD RjPEAf! When you have successfully completed the 15:15 MV<>2, 36:36 MV02, BOOST, and LaT protocols, you should feel free to start all over agam with a second run of the 15:15 MV02. For the second time around, you should do the MSLaP protocol in conjunction with the 15:15 MV02, and when it is tunc to move on to the 36:36 MV02, you should he ai the end of the MSLaP protocol. You might be Wondering how lonu, yn.i L-.ui connnue to use the Viking Warrior Conditioning regime and what it's actually possible to achieve. Well, thrre are really no limits to what you can accomplish. For instance, Mark O. Madsen, RKC, peaked with the 15:15 MV'OZ protocol before going to the 2008 Olympics in Beijing, doing 80 sets of 8 reps (32 reps/min. cMOV2 score} with a 24 kg kettlehell at a body wcighc of 80 kg. That equals 640 snatches in 20 minutes of actual work rime. Now that is A LOT of power!

APPilcATron

FiffinG in THE OTHER^ PiECE

OF

tHE

PVHZLE:

YOVR^STREIIGTH PRACTICE You should at least be maintaining your absolute strength while following the Viking Warrior • .tioning regime, so here are three suggestions on how to structure1 your weekly training. Who knows? You may even add a little extra poundage on your chosen lifts!

SvGGESfion I Based on three or four Viking Warrior Conditioning sessions per week: Monday: Viking Strength Practice

Tuesday: Viking Warrior Conditioning Wednesday: Olt Thursday: Viking Strength Practice (optional) • Viking Warrior Conditioning Friday: OH Saturday: Viking Warrior Conditioning Sunday: Viking Warrior Conditioning (optional)

SUGGEST i o n

2

Based on two Viking Warrior Conditioning sessions per week Monday: Viking Strength Practice Tuesday: Viking Warrior Conditioning Wednesday: Uft Thursday: Vtkmg Strength Practice Friday: Viking Warrior Conditioning Saturday: Viking Strength Practice (optional! Sunday: Off

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WARAIOR

ConoiTlonJnc

SvGGESf i o n 3 Based on three Viking Warrior Conditioning sessions per week; Monday: Viking Strength Practice t Viking Warrior Conditioning Tuesday: Off Wednesday: Viking Strength Practice + Viking Warrior CttxGttOCtiflg Thursday: Off Friday: Viking Strength Practice • Viking Warrior Conditioning Saturday: Off Sundav: Off

CHOOsinG

A WEEKLY SCHEDULE

Suggestion 1 focuses on the Viking Warrior Conditioning and maintaining your base Viking strength, while Suggestion 2 leaves a little more mum for developing your base strength at the cost of Viking Warrior Conditioning. Suggestion 3 is the setup you might know from Pavel's Rite of Passage program, which can be found in his book Enter the Kettlebeil! Thjs setup works very well, but you have to be careful that the accumulated fatigue from the strength work Joes run prevent you from following the Viking Warrior Conditioning regime, This is also something to be aware of when following the other suggestions, but Suggestion 3, especially, has the potential to interfere with your performance dunng the Viking Warrior Conditioning part. A fourth suggestion would be to rotate cycles of strength practice and Viking Warrior Conditioning, but to exclude the strength work completely would be a mistake., in my opinion. Do at least one brief Viking base strength session per week to maintain your strength foundation. My pergonal favorites are Suggestions 3 and 1: number 3 btxauv: it fits with being able to practice other skills on Tuesdays and Thursdays plus weekends, and number 1 because snatching for that amount of weekly volume is a surefire way to greatness1 Please note that when you are doing the MV02 BOOST protocol, you should reduce your strength practice to a maintenance level of just one session per week, regardless of what schedule you have chosen to follow.^..

r

0

f r

s FV,

DIEETTHORGIF

t

et me introduce you to the Viking Thorolf, a 35-year-old kettlebell enthL.si.isi who wejghfl Nfc kg (190 lbs.) ind has several months of kettlebell training under his belt. He is closing in on snatching the 24 kg kettlebell for 200 reps in 10 minutes, and he has pretty good baseline strength levels. He wants to start die Viking Warrior Conditioning regime .ind is ready to go head on with the five protocols. Thorolf also plays sports twice a week, so he has chosen the weekly schedule in Suggestion 3. I r ii- :I.IM strength work, he will do ketflebell military presses, pistols,and pull-ups. He aspires to take on the Beast Tamer challenge someday, so he wants to practice those lifts, as well.

Tborolf's Training Plan The warm-up always consists of some swings, gct-ups, and goblet squats focusing on technique. The warm up takes about 10 minutes. Monday O Kettlebell military presses O I'ull-ups 0 Viking Warrior Gottdmoning

Friday 0 Kettlebell military presses O Pull-ups O Viking Warrior Conditioning

Tuesday G Sport practice

Saturday O Sport practice

Wednesday 0 Pistols 0 Viking Warrior Conditioning

Sunday 0 Off

Thursday O Off This is the general oudine of Thorolf's training plan, but every week, his base strength exercises have ft rotate. Doing only pistols once every week will not cut it, so the next week, pistols and pull-ups will switch places, and the week after that, pull-ups will switch places with military presses. This way, there will be a natural backing-off week every third week for each of the duee base strength lifts.

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VtKlnG WARRIOR CotiolTlonlnr,

THORpLF AIID tHE 15:15 ITIV02 PROTOCOL For Thoroif's first session, he tests his V02max snatch cadence with the cMV02 protocol after doing his base strength work. He ends up doing 28 reps for the final minute with the 16 kg kettlebdl. After that, he rests for about five minutes while he computes his cadence for every 15 seconds of work during the 15:15 MV02 protocol. He needs to hit 7 reps per 15 seconds. A good starting point for Thoroif is to do 20 to 30 sets of 7 reps for his first M V02 session. Thoroif starts, and everything is going well until the twenty-third set. Then, he feels that he is losing speed and has a hard time keeping the pace. He gets one more set and calls n a day, having done 24 sets of 7 reps. The progression Thoroif follows for the 15:15 MV02 protocol looks like this: 1st session: Does 24 sets of 7 reps 2nd session: Adds 15% of sets and does 28 sets (rounded up by 0.4 sets) 3rd session: Adds another 10% of sets and does 3 1 sets (rounded up by 0.2 setsf 4th session: Adds 20% of sets and does 37 sets (rounded down by 0.2 sets; 5th session: Repeats the cycle. Adds 15% to the 4th session and docs 43 sets (rounded up by 0.45 sets) 6th session: Should have done 47 sets, a 10% increase, but backs off. Docs 15 sets and feels good about stopping there.

HULT TH6R6L*

At this point, rwo weeks of training have passed. By the beginning of the third week, Thorolf is ready to go again: 7th session: Does 47 sets (the number he was supposed to do in rhc 6th session) 8th session: Adds 15% and does 54 sets "•'tli vussion: Adds 10% and does 59 sets At the end or this third week, Thorolf can definitely red the volume catching up. He is tempted to continue adding sets by reducing the reps that he does first to 6 and eventually to 5 per set. This is the wrong approach for Thorolf to take, however. After giving it some thought, he Italia that the entire idea of V02max training is to work at a cadence equal to or above 100% V02max. If he drops 1 or 2 reps per set, die intensity will go down and he won't he working .31 the desired intensity level. Instead of reducing the reps, Thorolf decides to make the fourth week u« naming a complete backing-off week. He still follows the template, but he docs only 15 to 20 sets of the 15:15 MV02 protocol, keeping the cadence at 7 reps per set, and he also cuts the volume in half on his strength work.

By the beginning of the fifth week, Thorolf is ready to go agaim 13th session: Adds 10% to 59 sets and ends up doing 65 sets 14ih session: Adds another 10% to 65 sets and ends updoing 71 sets 15th session: Is almost at the 80-sets marker but plays it safe and dots only 35 sets (50% of his previous session of 71 sets) kith session: Is mentally preparing himself for theflOsets to come during this week. I>eudcs to ramp up a bit from the previous session's 35 sets and does a strong 50 sets. Also backs off his base strength work to 50% volume. 17th session: This is it! CJoes for 80 sets of 7 reps and nails it! Thorolf is stoked! 18th session: For this final session of the week, he works on base strength according to the schedule and only does what he feels like of snatching.

47

48

ViKinc WARRIOR Conoirionlnc

THE SfRJ/CfVRJ OF f/HORPLF'S Fii^st 15:15 m V 0 2 CYCLE Remember that the intensity is kept constant at 100% V02max, so the only parameter being manipulated is the volume of each session. This is Ycry basic cycling of volume. Note in Figure 3 how there is a build-up and a back-off followed by a super compensation for four peaks, leading up to the goal of HO sets-

Figure 3: Thorolfs First 15:15 MV02 cycle 6 week 15:15 MV02 Cycle

0

1 2

3

4

5

6

10 11 12 13 14 15 16 17 18

Session Number The dotted lira irdkates how the volume tor the entwe cyde develops. The gray line jnoxates. the top vcwime for each wee* *h
At the start of the seventh week of training. Thorolf is ready to rerest his V02max cadence with the cMV02 protocol and repeat the cycle. 1 ie hits 32 reps in the final minute nf srutching. which equals a new V02max cadence of 8 reps per 15 seconds. Thorolt will follow the same weekly structure, but this tune, he will manipulate the intensity. He can't lower the intensity, hut he can increase it. If .32 reps/min. Squill 100% V02max, then uppmg the cadence t{> 3W rcps/min. will equal 112.5%. To work at that intensity for 15 seconds, Thdr6if needs to hit 36 reps/min. divided by 4, or 9 reps/set, which Ls doable.

frittT

THOROLP

Topping 100% VOlmax is referred to as going supramaximal, and doing ir is really going to help Thorolf £tt to tht next level of conditioning. So, in the following cycle, Wednesdays are going to be dedicated to supramaximal intensity snatching, with increasing contributions from the anaerobic energy system.

1*HE StRVCtVRJ OF f HORpLF's

SEConD 15:15 1HV02 CYCLE Figure 4 shows the next eight weeks of Thorolfs 15:15 MV02 training. Note again how it builds up, backs oft, and supercompensates. This will get Thorolf ready for the next level, which is the 36:36 M V 0 2 protocol,

Figure 4: Thorolf s Second 15:15 MV02 Cycle 8 week 15:15 MV02 Cycle
E

I E

Session Number The dotled line reileds how the vriume changes according to the sesswn The upper graytoneindicates how the lop volume for each 'week develops at 1 DOS V02mai imertsrtf The tower gray line indicates how the volume develops at 1t2,5% V02max -nf.en.yty

4<>

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VlKlnc WARRIOR ConoiTioninc

f HORQLF ElTIBARKjS On t H E

36:36 m V 0 2 PRpfocoL Thoroif is now ready to start the 36:36 MV02 protocol. He rests hts V02max cadence with the 16 kg kenlcbell and docs 36 reps in the final minute. That cadence equals approximately 22 reps per set of the 36:36 protocol. Thoroif feels he is tn a predicament, Iwcause that kind <>i cadence, going at an average of 9 reps^l 5 seconds, is getting close to impossible for sets of 36 seconds, if he wants to keep every rep clean, crisp, and hard style. Thoroif decides to try a cMV02 test with the 20 kg keitlebell and see how that goes. After resting for 10 to 15 minutes, he gets 28 reps in the final minute with the 20 kg kcrtlebcll. Thar brings him to a cadence of 17 reps per set for the 36:36 MV02 protocol. Situation: excellent! Now, Thoroif starts his journey toward 35 sets of 17 reps with the 20 kg kettlebcll, I le uses the same kind of cyclmg he used for the 15:1 S M VC2 protocol, meaning that he builds up, back*; off, and supcrcompensates until he is where he wants to be. Thoroif runs through the 36:36 MVG2 protocol twice. The second time, he hits 19 reps per set, and he eventually reaches 35 sets. Thorolf's physique has changed dramatically. T le is now more ripped than ever, and in terms of performance, he is in the best shape of his life. I le has added more dian 8 inches to his standing vertical jump, he is running a 100 m sprint in less than 12 seconds, and hts body fat percentage is a single digit. He is ready to conquer the world!

Givinc

THOROLF A

BOOSf

Thoroif wants to peak his V02max, so he starts the MV02 BOOST protocol. During this time, he reduces his base strength practice to a bare minimum of just one brief session per week. 1 le tests his V02mav cadence with the 20 kg bdl and gets 33 reps. The MV02 BOOST protocol calls for dividing his snatch cadence by 4 and adding 2 reps to that, bringing him to 10.25 reps per 15 seconds and 20..5 reps per .30 seconds. Thoroif will most likely not be able to go that fa.st, so he decides to step up and do the test over again with the 24 kg kettlebcll, 1 le ends up snatching the 24 kg kctrlfhrll for 22 reps during the final minute of testing, which is OK for this protocol, because he will be adding 2 reps per 15 seconds. That means that Thorolf's cadence is 22 reps/min. divided by 4, which is about 5.5. Adding 2 makes 7.5 reps per 15 seconds and 15 reps per 30 seconds,

rtlEET THCTAOIF

Going to 24 kg is a pretty big jump in weight, so Thorolt' decides to play it safe and rounds the numbers down instead of up. Doing so brings him t<> 14 reps per $$ seconds and 2H reps per minute. Th6rolf is now ready to start the MV02 BOOST protocol Here's how it goes down: 1st session:

3 x (15 sec. + 15 sec), Rest 45 sec. + 3 x (30 set. + 30 sec), Rest 1 \6~2 mm. 3 x (7 reps + 7 reps), Rest 45 sec. + 3 x (14 reps • 14 reps), Rest lVi-2 min.

2nd session:

3 x (7 reps + 7 reps), Rest 45 sec t 3 x i 14 reps + 14 reps), Rest 1 Vi-2 min.

}rd session:

3 X (7 reps + 7 repsj. Rest 45 sec, + 3 x (14 reps + 14 reps), Rest l ] ^-2 min.

4th session:

4 x <7 reps • 7 reps), Rest 45 sec. + 4 x (14 reps • 14 reps). Rest 1 Vi-2 min.

5dt session:

4 x (7 reps + 7 reps). Rest 45 sec + 4 x \ 14 reps + 14 reps). Rest 1 V*-2 min.

6th session:

5 x (7 reps + 7 reps), Rest 45 sec * 5 x (14 reps + 14 reps), Rest lVi-2 min.

7th session:

5 x 17 reps • 7 reps), Rest 45 sec + 5 x (14 reps * 14 reps), Rest 1 Vi-2 mm.

Kth sevsion:

5 x (7 reps + 7 reps), Rest 45 sec +• 5 x f 14 reps + 14 repsl. Rest lVi-2 min.

9th session:

6 x (7 reps + 7 repsl, Rest 45 sec, + f> x (14 reps + 14 reps), Rest lVi-2 min,

10th session: 6 x {7 reps + 7 reps), Rest 45 sec + 6 x (14 reps • 14 reps). Rest 1 Vi-2 min. 11th session: 6 x (7 reps + 7 reps), Rest 45 set'. + f> x 114 reps + 14 reps!. Rest 1 Vi-2 min. 12th session: 7 x (7 reps + 7 reps), Rest 45 sec * 7 x (14 reps +14 reps), Rest 1 Vi-2 min. 13 th session: 7 x |7 reps + 7 reps), Rest 45 sec + 7 x {14 reps + 14 reps), Rest I Vi-2 mm. 14th session: 7 x (7 reps + 7 reps), Rest 45 sec. • 7 x (14 reps + 14 reps}, Rest 1 Vi-2 min.

VOLUTflE PROGRESSIOn FOE^ fHE B O O S f PRjOtOCOL A closer look at the intensiry reveals why this protocol is going to give Thorolf a boost, as well as prepare him for the LaT protocol to come (see Figure 5). The intensity is calculated like this: Intensity = Protocol snatch pace / cMV02 score x 100 Punching in the numbers, Thorolf determines his intensity: 28 reps/min. / 22 reps/mm. x 100 = 128% MV02

SI

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VtKlriG

WARRIOR

Coni>rnoniru;

Thorolf is at 128% intensity—perfectly stimulating his maximum oxygen uptake and increasing his anaerobic energy turnover by stimulating his ability CO tolerate high levels of blood lactate. Now, it's time to move on to the LaT prot<xol.

Figure 5: MV02 Volume Boost Progression

0

1 2

3

4

5 6

10 11 12 13 14 15

Session Number like the-15:15 MV02 and the 36:36 MV02 protocols, the progression m * e BOOST protocol is simpte Increase the volume and peak. *Jote that the difference between this and the two olhpr prKocois is that there are no back-off sessions The volume steadily increases toward the peak. This approach writs lor several reasons: (1) Ihe total volume«lower; 0 ) the density«reduced, * h * h means ft* rest between sets is longer (this 'educes the accumulated fatigue); and B) the protocol is
1*HE L A T PROTOCOL

in EFFEcf

Thoroll decides to give the SSST another go, so he rests up until he is completely recovered. Thesi he cranks out 230 reps in 10 minutes with the 24 kg kettlebell at a bodyweight of 78 kg. It's time for Thorolf to embark on the LaT protocol to up his lactic acid tolerance. I Ic also tests his V02max cadence wiih the C.MV02 test on a separate day using the 24 kg kettlebell. He gets 25 reps the final minute, which equals i reps more than in the previous c M V 0 2 test.

IriLii

THOROLF

Thorolf computes his numbers for the LaT protocol with the 24 kg kectlebell: SSST score = 230 reps 40% of SSST score = 92 reps Cadence required = (230 reps + 92 repsl /10 = Approx. 32 reps/min. Let s do a little math BO figure out Thorolf s intensity level. During the LaT protocol, he will be snatching at an overspced cadence of 32 reps/min. Calculating the intensity looks like this: 32 reps/min. / 25 reps/min. x 100 = 128% V02max This means Thorolf will hr going 2K% faster than what equals his maximum oxygen uptake. To really stimulate the body's lactic acid tolerance, reaching an intensity of more than 120% V02max is required. So, by calculating the intensity in rhis w.n, vou can determine if you are working rhc correct combination of energy systems. The days of guessing whether you are doing it correctly are over! The numbers will reveal the truth. If Thorolf is not content with a 128% V02max intensity level, he has two options: (1) add more than the prescribed percentage to his SSST score and do more reps per set. Or <2) grab a heavier kettlebell. Each option is valid for cycling into the training pcriodization, but neither is really necessary ii the next protocol to be applied is the MSLaP protocol. This will greatly tap Thorolf s anaerobic energy turnover while still stimulating his V02max. With this protocol,. Thorolf can have his cake and eat it, mo. Until reaching an intensity level ol about 160%, the V02max will be stimulated along with the lactic acid tolerance, provided that a sufficient amount of volume and appropriate rest breaks are applied.

53

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VlKinc

WARRIOR

ConDiTioninc:

ADDIIIG f HE M S L A P PRQtOCOL fO A SECOI1D RJ7n OF fHE

15:15 mV02 Thorolf is now ready to start over again with the 15:15 MV02 protocol. He also adds the MSLaP protocol once a week. He still deeds 10 take the C.MV02 test to establish a starting point tor the 15:15 MV02.1 le decides to do the test with the 24 kg kcttlebcll and to break out the 32 kg for the MSLaP. Thorolf is on the path to achieving extraordinary cardiovascular strength and endurance.

WHAT

ABOvf

THOROLF'S BASE StREIIGfH? Well, Thorolfs base strength is another story and beyond the scope of this book. I can tell you, though, that he attacked his strength work with great dedication and attention to detail. He continued to follow basic RKC principles and was getting closer 10 the BEAST Tamer Hall of hunt-. Go Thorolf!

W R A P P I I I G V P f HE

sfORy OF f H O R P L F ' S fRAininG Even though Thorolf is a fictitious character, the progress he's made can he entirely real tor anyone with the dedication to follow the same training regime. Results like Thorolfs cannot be guaranteed, because where you end up will be based on your starting point, your genetic potential, and your work ethie. Regardless, 1 have witnessed ^-veral people transform themselves during the course of this training regime, and I have heard tons of success stories from people using this approach in their training. One of those stories comes from Mark Reifkind, Master RKC and strength coach extraordinaire. Besides Danish Greco-Roman wrestler Mark O. Madsen, RKC, Reifkind has stuck with the Viking Warrior Conditioning regime the longest and has had great success with it in terms of improving cardiovascular power and capacity and body composition.;^:;.

HYlf IS

THL

FAT-BuRnlnt, Zom Anu WHY it is A

JOKE

IntERyAL f K A i n i n G VER5VS StEADY StAfE First of all, the discussion of steady state versus interval training and which is better is pointless unless you understand energy turnover 111 the body and the meaning of intensity. This LS ahout your VOlmax, because when doinR. cardiovascular exercise, the amount of energy used for the activity is defined by the oxygen uptake. This is best explained by a little math: One liter (I) of oxygen used by your muscles fuels the burn of approximately 20 kilojoules jkj). If you work for 20 minutes with an average oxygen consumption of 3.5 1/min., you will burn 1,400 kj, or approximately 330 kilocalories (kcal), calculated as follows: 3.3 l/min. x 20kj/l x 20 min. = 1.400 kj This calculation is indisputable and has been known to be accurate since August Krogh, back in 1920s, did some ot the first experiments on oxygen uptake. In the example above, it the person has a V02max of 6 liters per minute, the intensity will be 3.5 l/min. divided by 6 1/min. times 100, or 58%, which is considered low to very low. On the other hand, if the person has a V02max of 3.6 liters per minute, the intensity will be i.S 1/min. divided by 3.6 l/min. times 100, or 97%, which is considered high. When talking about steady state versus intervals, you have to define at what intensity the wor< is being done.

A LiftLE ITtORE JUAfH A person has a V02max of 4,0 liters per minute and goes for a steady state run for 15 minutes .:'-.'%'• ct VQZniajfc HJM sears that daring tin session, he will hunt 1.1 -1 •"' k 1 _ which equals 271 kcal, during those 15 minim 95% x 4.0 l/min. x 20 kj/1 x 15 min. = 1,140 kj On another day, this person docs intervals for 15 minutes with an average intensity of 95% of his VOlmax. The math on this is the same: He will burn 1,140 kj, or 271kcal. The amount of kilojoules burned during a session is related to the intensity of the work being done, not directly to the lyftf ot work being done!

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ConDlTtoninc

IS infERYAL fRiUIlinG BEffER?

I

Why is it, then, that interval training seems to be so much better? The answer is simple. When performing intervals, you can work at a higher percentage of your V02max for short bursts, and when you arc doing a lot of sets of short bursts, the average intensity will increase. You will also realize at this point just how important it is to have the correct workrrcst ratio. If the rest period becomes too long compared to the duration of the work set, the average intensity of the entire session will drop. This is, of course, related to the V02 kinetics explained previously.

ComPARjnG t w o

SCETTARJOS

Let's say that a normal person is able to work continuously at 85% VOImax for 25 minutes straight and then can't do any more (submaximal work). This means that if the person has a V02max of 4.0 liters per minute, he or she will burn 1,700 kj (405 kcal) during those 25 minutes. If the same person docs the 15:15 MV02 protocol for 40 sets at 120% V02max (supramaximal work), the total time spent will be 20 minutes, including rest (10 minutes of actual work). He or she will burn 1,920 kj (457 kcal): 120% x 4.0 1/min. x 20 kj/l x 20 min. = 1,920 kj So basically, this person is burning more calories in much less actual working time as well as total time. In addition, working at a supramaximal intensity will have a greater stimulatory effect on type II muscle fibers compared to working it submaximal intensity. The postoxygen consumption, or afterburn, will also be greater. Lastly but equally important, the stimulatory effects ur: the heart arc also greater when doing maximal and supramaximal work.

THE

inFAraovs FAf-BVRjiinG

ZOIIE

The much discussed fat-burning zone, which is often recommended by ignorant fitness professionals, calls for steady state work at 60% to 70% of the maximum heart rate (HRmax), which eqittts an intensity of 40% to 58% V02max. If the amount of kilojoules burned is related to the intensity of the work, there is simply no good reason for doing exercise with an intensity that low.

THE FAT-BunnlnG EonE AriD WHY IT IS A |OKE

The ACSM recommends an intensity level of at least 55% V02niax for making any cardiovascular adaptations and this applies to individuals who never ever do any type of exercise other than get the Rocky Road Triple-Chunk Chocolate ice-cream out of the fridge. The rationale behind the concept of the fat-burning zone comes from experiments on substrate choice during exercise at various intensities. Since die process of turning fat deposits into energy in the form of ATP is slow compared to the conversion of carbohydrates, die idea of the fat-burning zone suggests that by keeping the intensity low, die body will have enough time to convert the fat into energy and spare the carbohydrate deposits (glycogen). To lose weight, there must be an energy deficit. If more energy is consumed than is needed to maintain a given lifestyle, the body will store the extra energy primarily as fat. This is termed a positive energy balance. If the energy intake during the day is less than required, ihe body will have an energy deficit and take the missirp kilojaules from fat tissue storage. This is termed a negative energy balance. Let's compare two simple workouts to determine which is best for the person who wants to lose weight.

WoRKOVt I: f HE FAf-BVRJTinG ZOIIE W O R R O V t Type of exercise: Running slowly for J lonii distance Duration: 1 hour Intensity: 70% HRimx = 5«% V02max V02max: 3.0 l/min. V02 during work: ]J4 Imn'n. Energy spent: 1.74 l/min. x 20 kj/1 x 60 min. = 2,088 k, = 497 kcal

59

to

VtKlnG WARRIOB ConoiTtonlnc

WoRjw)vf 2:

THE HiGH-inf EnsitY wopj^ovf Type of exercise 15:15 MV02 interval sprints Duration: 80 sets = 40 min. (Actual work time = 20 min.) Intensity: 95% V02max {average for session including rest) V02max: 3.0 1/min. VC>2: 2.85 fain, Energy spent: 2.85 l/min. x 20 kj/l x 40 min. = 2,280 kj = 542 kcal

DlFFEREIlCES BEfU/EEn fHE t W O WORJW)VtS When comparing the two workouts, iwo things stand out: 1, The total amount of kilojoules spent is greater in Workout 2.

I!

2. The time it takes to complete Workout 2 is two-thirds that of Workout 1, and the actual work time of Workout 2 is one-third that of Workout 1. If we match the two workouts in dtmtU)R) so that Workout 2 is also one hour in duration, the energy spent will be 3,420 lej (814 kcal), which is 64% more than that of Workout 1. Plus, the actual work time of Workout 2 will be just 30 minutes.

O t H E K n o f so OBVIOUS DiFFEREnCES While the numbets speak for themselves, wc also have to consider the stimulatory effect of each workout on the heart. U the heart is not pushed close to the V02max, the adaptation of the heart chambers will not be significant. During Workout 1, only a little eccentric hypertrophy will occur; that means the V02max will increase an insignificant amount. During Wrorkout 2, the intensity is

THE

FAT-Buftnlnc Zont AHD W H Y I T is A JOKE

high enough 10 stimulate eccentric hypertrophy of the heart, resulting in an increase in V02max. If the V02max increases, for instance, to 3.5 l/min„ then the VOl during Workout 2 will increase from 2.85 l/min. to 3.33 L/min.—further increasing the energy spent to a whopping 2,660 kj, or 633 kcal, for a 40-mmute workout. In addition, going fast with highacceleration force stimulates the type II muscle fibers to a greater extent than is possible with a low-intensity, steady state workout This will result in an increase in the rate of force development. And finally, if we look closer at what is going on at the cellular level, metabolic markers such as HAD, CS, PFK, CK, and the like will also increase to a greater extent, which will basically turn up your metabolism for an even greater fat burn. Scientists have concluded that "by using explosive contractions and moderate exercise intensity, experienced recreational exercisers can increase their energy expenditure during and after resistance exercise, and this could enhance weight-loss adaptations.'* So, to make it simple, just say NO to the fat-burning zone and do things hard style, like a Viking!/j&

61

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V

-r

•

onDrfioninG

T H E TRIPOD OF C o n o i T i o n l n c

X,

he term conditioning relates to various aspects of a training program. In this section, I will provide you with an example of how you can interpret conditioning in relation to the development of the all-round athlete.

L E f ' S BFJEAK^if D O W n The size of the triangle in figure 6 reflects the level of conditioning, and just as three sides make up a mangle, three baseline factors determine the level of conditioning. Those three factors are (in no particular order! oxygen uptake | V 0 2 } , metabolite production ability, .ind metabolite tolerance ability. All three factors arc interconnected and influence one another, depending on how they are developed through :ht structure of training.

Figure 6: The Tripod of Conditioning

Production

Tolerance

Fatigue/ Management

Work Capacity

Oxygen Uptake T>ie tripod of conditioning i l t o a t w ihat tiv« factors—oxygen uptate, metabolite ptoduct'on ability, and metabolite wleraixe ability—indicate the level pf conditioning. Outside Idctors !ii* fatigue, fatigue management, and rttnk capacity can be llimbng as well as "he pato(7»ters u»iJ 1or ireaiLirq .mpfo'iiemerl.

i,-.

b<(

VlMnc

WARAIOR

ConDtTlonltic

OXYGETI VPfAKf A B i L l t Y Your oxygen uptake ability is basically a measure of how well your cardiov--. ..-_- system :s able to transport and utilize oxygen. Having a good oxygen update ability is important ror two reasons: (1) you will be able to work at a higher mtensiry before having to rec:_ | . Anaerobic energy system sig.Tiiticantly, and (2) your recovery will go faster, because a wdk.ncuiionetl car diovascular system is better at getting rid of anaerobic by-products than a less we., conditioned cardiovascular system.

TTlEfABOLitE PRjDDVCfiOTT A B i L l t Y Depending on the intensity of your training session, you will tap the anaerobic energy turnover system to some degree. When the anaerobic energy system provides energy in the form of ATP, it is done through two different pathways: theftlacticacid system and the Lactic acid system. The atactic acid system is always the first to kick in (after you use the little ATP already available in the muscle—about 1 to 2 seconds' worth), and energy will be produced by dissocianngcreatine phosphate
I f l E f A B O L i f E fOLERAnCE A B i L l t Y The more your body is able to tolerate high levels of metabolites (lactic acid), the longer you will be able to go before being forced to stop exercise. Consider this simple example: Two persons who are exactly the same except for their ability to tolerate lactic acid arc doing the same exercise at the same intensity. One person can tolerate 24 millimoles of lactate acid, and the other can tolerate only 15 millimoles of lactate acid. This means that the first person will be able to continue the exercise for a longer time before having to stop.

THL TRJPOD OF

ConolTlontnc

O v f S i D E FACfOIVS Fatigue, along with the ability to manage it, is a huge factor m the general conditioning of the body. Too little rest combined with fatigue will cause you to stop what ymi arc doing. Too much rest will diminish what you are trying to accomplish in your conditioning. That's why it is of the utmost importance to structure your training sessions with the correct work:resr ratio. There are different kinds of fatigue, and 1 will not go into detail about diem. But in this context, lets say that fatigue represents the acute response to a training session. Fatigue is, in genera!, not very well understood. However, a good amount of research indicates that local factors in the working muscles are mostly responsible for the development of fatigue. The extracellular build-up of potassium is considered one possible culprit because of an inhibition of the nerve impulse {action potential) to the muscle. The accumulation of hydrogen ions, which dissociate from lactate, is also considered as a factor; ir lowers rhr pll value in the environment around the muscle and turns it acidic, causing the muscle cross-bridge cycle to stop working. Factors like temperature will also cause fatigue. If the body's core temperature reaches about 40.5 degrees Celsius, the person will stop exercising. Put simply, when doing any kind of cardiovascular training, the management of fatigue is extremely important. Too much rest, and your results wrill suffer. Too little rest, and you will have to stop prematurely. I ittgue is, of course, also an issue when freestylmg the training. By freestyling, I mean mixing strength work with conditioning. This approach requires you to be very smart about what exercises and set/rep/rest schemes you choose. Freestylmg can be done successfully, however, and for those people who cannot plan ahead in detail, it's a very good optionDo not overlook the impact of fatigue on your conditioning. K> Maying clear of excessive fatigue while making sure you arc not resting too much, you will optimize the outcome of your training. Your work capacity goes hand in hand with your ability to manage fatigue. Too much fatigue, and your work capacity is reduced. Looking at the tripod ot conditioning (see Figure f>|. it should be evident that when the conditioning level increases, the work capacity increases, as well. Being able to tolerate higher levels of metabolites, being able to produce more metabolites at a higher rate, and increasing the V02max will increase your ability to work for a longer duration at a higher intensity. Who doesn't want that?

67

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VlKiriL; WAHKIOK ConDlTionlnc

T H E coraPLEfE p i c f v R j — f H E f R J P O D OF POWER, So far, we have only addressed the conditioning aspect of genera] training, but its important 10 remember that wc can look at power in a similar fashion, with the same outside factors affecting it. To complete the picture, let's look at the general power component {see Figure 7).

Figure 7: The Tripod of Power

Strength-Speed

Speed-Strength

Fatigue/ Management

Work Capacity

Absolute Strength The tripod of power illustrates tnat three factors influence power development: the absolute strength hase (l RM). atong m m the strength speed and speed strength. Sitengihspeed and speed-strength are both components of explosive strength IRFD). The higher the (=v?ls of Llese three fadcfs, 1he more power ft will be passible lo generate in any given mslant. Outside factors i&e fatigue, fatigue management and waft rapacity will mftiernce and lie affected by the development of eatti of the three tripod components

T H E TPJPOD OF CoriDiTiontnt,

THE

VLf i m A f E GOAL

The ultimate goal—at least for people who are not doing acyclical activities like powrrbfting and shot putting—is achieved by combining the t w o tripods: the tripod of conditioning and the Bipod or [lower. When they are combined, tile result is power-tfndurance, which is destined to lead to increased performance in any cyclical activity. If you arc a martial artist; in the military: a police officer or firefighter; a rugby, football, soccer, basketball, volleyball, handball, lacrosse, or tennis player; or someone who just wants to look strong, trim, and toned in I bathing suit, combining the two tripods should be your goal. A high level of power-endurance, with a work capacity and iibiliry to manage latiguc to match, will bring success.

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simfCH AnD I HAVE DAncED vnDERmAnY m o o n s , t o ITlAnY fvnES.

THE

The Snatch. The Tsar of kettlebell lifts. "Fluid and vicious" is how The Evil Russian expressed it in rhc book. "Fluid and vicious" is an appropriate description of the contents of my stomach, nearly on their way out, after my first attempt 10 snatch a weight overhead, I was aboard rhe USS Peleliu as a young Marine wog. 1 had read an article in the late, great publication Muscle Media, authored by Pavel, detailing the parameters of a snatch. I had never snatched a barbell or seen a kettlebell, and 1 had rarely pressed a single aim over my head. I had pressed barbells and pairs of dumbbells, cables, infrequently, but not often with a single appendage, nor had I oriented all of my lifts from the hips. Upon trying, 1 lacked the development in my stabilizer muscles to properly lock the awkward, rusty, hex-dumbbell into place. 1 did, however, take the advice of The Russian and use a lighter weight than I had been pressing. I walked into my future with a 40 pound weight, and upon terminating the set on my right arm at 10 reps, I thought 1 was going to vacate the chow in my stomach. It was 2100 hours, the ship was in high seas, and 1 was way out of my element. The snatch and 1 share an interesting history. Not only was it the first ballistic exercise that I ever attempted, but it was rhe drill that I practiced to commune with a hard-style instructor base. Regular bouts with repetition snatching arrived in the summer of 2003, with my foolishly throwing up a dumbbell yet soon snatching a kettle stack in my apartment in Vegas while watching The Russian Kettlebell Challenge on VHS. I repped out at the First National Kettlebell Convention Secret Service Snatch Test with a studly 202 repetitions. I hammered a two-pood for a triple one m front of a Philly RKC. The snatch and I have danced under many moons, to rn.ir.y tunes. I have followed few snatch programs in my day that are worth mentioning. I developed the disposable directives. The most effective gmdeline> were those from the Soviet Weightlifting Yearbook that Pavel outlines in The RussLin Kettlebell Challenge book. There's also a 10-miniite Secret Service Snatch Test protocol delivered to me by Rob Lawrence. And then there's our chorus of castigation, the VC)2max regime—singularly, the 15; 15.

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ViKlnc

WARHO*

CoriDlTtonlnc

Snatching brings the user a specified bushel of p^iu- The shredded hands, the brutalized hamstrings, and the deep, nearly spiritual soreness that come from high-rep snatching are details of training that could be sung around a do/en campfires. Be it the coveted Master of Sports ranking in Soviet GS or the hard-styler's delight in the SSST, wc choose to walk the line knowing the tar will get beai <mi >.\i us before wc see it through.

1

I have read that skateboarders revel in the fruits of a day spent rolling ary streets, tearing up curbs and giant planters, searching for a tasty patch of urbanography to trick out, leading to sore calves and backs, ripped denim, braised skin, and lost ball caps. Surfers, who spend entire nights waking periodically to check the online reports, tell tales of deep muscle soreness attributed to facing down dozens of sets, out there in the sea, digging tor chr finest waves, in the meanest spots the coast has to offer each rooming. Screaming quads, aching shoulder girdles from repeated paddle-outs, and the exhausted internal battery that fuels the passion for what they do are markers of a young groin's efforts. Tribal, territorial, thorough. As New School Gircviks, wc are also tribal, clans banded together under the high quotient of competent leadership nurturing a vision. Territorial? We mark our neighborhoods' best outdoor kertlebellmg corners with videos posted on the web and btoggings detailing the daily due. Thorough, as well, we need the details on how to best snatch and best press the fastest and the heaviest. We achieve a bountiful reward by focusing OH the fewest aspects. Skaters patrol the city and surfers cruise the coastlines, so naturally, a hard-styler's home is the held, the park, the rooftop. How many times have you set out for an outdoor session and torn up your calluses and posterior muscles with high-rep snatches? If you are anything like me, those days are endless in number and recorded forever in the annals. On those days, however, 1 often fragged myself. 1 charged the hill with too much vigor. I lost training time because my plan was poor. "Snatch often, snatch heavy," Ghcsty would decree. "Now, snatch till you can no longer," as the nameless external motivators would have me believe. And 1 believed! I believed until that misguided gusto, paired with residual pain from multiple motor vehicle accidents, landed me in the chiro's office in the winter of 2006.

TESTAmErm TO THT

POWER OF

ViMriG

WARRIOR

ConDiTlonlnc

When I recovered from treatment and was rested enough, I undertook Rob Lawrence's SSST protocol for improving my 10-minute/U-pood placement. Following the protocol until its end, I then did myself, and Rob, a disservice by not retestmg my 10-minute, 24 kg numbers. Zealously, I did my own thing and launched into an operation designed to improve my 5-minutc/2-pood ranking- After taking Rob's math and my arrogance, I bitch-slapped my old total by 19 reps and, witnessed by a Pbilly RKC, emptied the clip with 111 rep?, in 5 minutes. A ^2 kg death march. 1 broke from snatching altogether until that fiery day at Dayton's Bluff in June 2007, when The Dane of Pain went insane and dropped his V02nux cadence test ami 15:15 protocol on the unsuspecting Level II student body. The idea of a four-minute snatch cadence, followed b> one minute of allout repping to establish your magic number, sounded evil. A 30-sct minimum sounded nastier than your average keitlebell workout. And when the Dane set the number of sets for peaking at 80. I nearly called the airport shuttle service and left the state. Standing next to fellow Senior RKC Doug Nepodal {both of us then serving as sergeants), representing with 24 kilograms, I crushed the c\10V2 test and ended up with 13 snatches on the final minute. My number was 8. I took this training home with me to Philadelphia and sucker-punched my next two kettlcbell classes with a cMOV2 and 20-set "sampler." Later in the week, I marched a few clients to the plank and chortled at the splash. I rambled through a six-week cycle of 15:1 5, and when I wrapped, the 24 kg kenlebell was feeling light. Crazy light! It was summertime in Pennsylvania, and snatching m humid conditions with slippery hands and sucking thick, bug-busy air had made a man out of me. Switching my training up to a hypertrophy stage saw me part ways with the I5tl5 .mtil we met again in Denmark in '08. Master RKC Mark Rcifkind, along with Tracy Rcifkind, maintained excellent blogs that detailed their travels through the land of 15:15. By the ume 1 got to DK, Rif and T-RiPs daily-refreshed reports detailed their experience with training V02max accurately, so that all I felt was left to do was to start digging. It appeared that the full cycle would build the endurance it claimed. Fifty, 60, and upward to 80 sets would arrive at the hard-stylet's doorstep ii he or she just kept snatching. There was no fear that experience with high-rep snatching in the past, leading to burnt palms and a twisted wreck of a neck, would derail me. The weight of the kenlebell was not relevant to one's bodyweight, provided that the focused eccentric overspeed was in place on every rep.

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Viewing the training blogs of Rif and T-Rif and having twice seen ITie Dane in V02 form provided me with the guts and a cognitive craving for the day when would I stand atop the kctrJebcll, victorious. The day when SO sets were smashed and cashed like I had swung Thor's hammer down into the most deafening of dark places. Sets of 15:3 5 crept into my week between the RKC Denmark and a special training event at the U.S. Marines' Rase Camp Pendleton. Tasked with administering the VOZmax I 5:15 to a small group at a closed RKC event on Camp Pen, I explored the cMV02 with a 16 kg. My number again was 8. Two weeks later, I stood online with my team at RKC UCLA and snatched m with commands from The Dane. My number wich 16 kg again was 8, Nothing in recent memory has felt as familial as snatching alongside those candidates, knowing that my at-bat may have driven them further and my sets may have given them hype. Watching Kenneth, taller than me, move the bell along its tamed arc with speed and ferocity brought me to a new level of comprehension. I knew that adjustments to my form had to be made to hit 80 sets without losing training time to injury. Suffering was imminent, but damage was preventable. The clearest understanding of the very best protocol that hard-style snatching has to offer had finally been driven home. And with 80 sets of 15:1.5 under my belt as 1 write this, the purest child of third-way "hybrid cardio" has given mc a heart of clastic steel, built to shift gears and keep my wheels spinning faster than the other guy can process. I bear a lower body fat percentile than 1 have ni.iuitakt&d in a few years. Ami [ come heavily armed, da»i m ,i defensive suit drawtt of flesh, with two palms conditioned to pull for high reps under the grizzliest of conditions. Like a Viking, indeed. VG2tnax Profitable Roll Cull O The size of the kettlebell is not terribly relevant, due to the emphasis on overspeed eccentrics, allowing for a low-weight/high-vohime aerobic protocol to yield substantial gains and to give trainees with an aversion to heavy kettlcbclls a chance to train hard and potentially free of neck, shoulder, or back problems. O At the turnover, where lockout becomes an active spike, the contraction ui the lanssimus dorsi has brought about noticeable changes in the loaded cleans I practice prior to a press. O Save lor the initial cMV02 testing, there has been zero delayed onset muscle soreness worthy of report. My strength training has not suffered in any manner.

TESTAmETTTS TO THE POWER OF VlKlPG WARRfOR ConDlTfOnlnC

Using the cMV02 workouts to enhance the grip or protect the palms is optimal. Sock sleeves or swearbands may be used cither To protect the skin of the palms or to beef up the grip with some added difficulty. The sets are short enough that one may actually get to his or her full SO sets of 15:15 without a single day lost to shredded palms, something high-repetition sets promise. Switching hands every set to prevent skin loss is optimal tor less-condin'oncd palms* and knocking out multiple sets with one arm before switching to another builds stellar strength endurance of the skin on the palms and the muscles of the hands, arms, shoulders, and upper back, Using sock sleeves or sweatbands wrhile knocking out sets of 10 or more on each arm delivers indisputable gains to the student's grip while protecting the painis.

Doing the 15:15 protocol with a 16 kg kettlebell removed 5 pounds of body far from my frame three months after I had lost 50 pounds following the Warrior Diet and basic RKC Training. AT an already lean hody weight of 230 pounds after the tenth session of 15:15, I had lost nearly all fat from my midsection. In addition, my forearms had muscled up and their vascularity was unparalleled. The training protocols, from cadence testing to buffering, are concisely programmed and may allow the trainee to build his or her snatch IQ over the course of six to nine months, if the program is followed from its birth to its maturation, And when you have tested, timed, boosted, and buffered with one kettlebell, retest your cadence widi a heavier-handled bell and follow the program again. You have the map: Now walk the line, /•>

WILL WILLIAMS, SENIOR MC I/VSTRICTOR PHILADELPHIA, ?l\

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BLOOD on ITIY HAODS, BLOOD

on

ITIY

K^ttLEBELL

Last winter, Master RKC Mark Reifkind mtruduced me to Kenneth Jay's V02max snatch protocol. Mark had been using the workout himself for a few months and extolled its virtues and challenges. When he proposed incorporating it into my training program, I confess to being as intimidated as I was intrigued—and I like a good .arse kicking as much as any RKC "vfetint" Mark, being the strategic, intelligent Master RKC that he is+ plotted my progression into the protocol—waving the sets andrepsto and fro, allowing me To develop the strength and endurance to set PRs on a regular basis with minimal discomfort and no injury. We focused on the 15:15 protocol and established my rep rate as seven or eight reps with the 12 kg and five or six with the 16 kg. We worked up the ladder of sets and reps a week at a time. For example, 1 did 35 sets of seven as a PR a couple of months into it, followed the next week by a combination of 20 sets of seven and 10 sets of eight, and so on, gradually and safely ratcheting up the load and the distance. Similarly, we waved the progression to the 16 kg, which is a heavy weight for me, although less so now that I've been

1 RIPPED ITIY HAnDS

pursing VC>2max work. I'm hooked on it and have

ALL t O HELL,

been since that first set so many months ago.

B V t I t WAS U/ORtH SEEinG BLOOD On t H E KEttLEBELL WHEn i FJniSHED.

TrsTADitnTS TO THE

POWER OP

VtKlnc

WAWMOB

Conoirionlnc

After learning more about Kenneth's work during the Level Tl RKC last summer, 1 was determined to hit the 80-set mark when 1 returned home. My previous highs were in the 40s and SOs, with some combination of seven and eight reps. While I still haven't achieved 80 sets of eight, 1 did hit 80 sets or seven with the 12 kg. I ripped my hands all to hell, but it was worth seeing blood on the kettlehell when I finished. It will take me a while to do the same with eight reps, but getting to #0 sets broke through a mental barrier that makes the next goal seem within reach. And at some point, I'll get to 80 sets of eight with the 16 kg. This goal is a stretch goal, but 1 believe the V02max protocol facilitates achievement at a high level. Not that any of this was easy! No, it's never been easy. I was right to be nervous in the beginning. The first lime I tried the \y.lS protocol, the skimpy 15 or 20 sets of seven reps left me in a puddle of sweat, confusion, and exhilaration. 1 don't need to explain the sweating—it's hard the first time you do it. Actually, it's hard every rime you do it {if you're doing it right, that is). The other feelings stemmed from an epiphany home from extreme physical exertion. It was an almost spiritual ^Eureka!" moment. I am new to strength training and even newer to kettlebells. I picked one up for the first time in January 2007 and fell in love enough to complete the Level I and II RKC. I've been a cyclist for a decade but never a competitive one. This is all to say that I'm not experienced or smart enough to recognize training genius unless it's dropped on my head like ;s brick. And the simple elegance of Kenneth's V02max protocol and its ability to engage a higher level of performance than I'd ever achieved was equal to genius being dropped on my head like a building's worth of bricks.

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The workout tests your muscular strength, cardiovascular endurance, and mental focus with an advanced kettlebeU snatch QMTC that requires excellent form borne from a strong swing foundation—the cornerstone kcttlcbcll movement that even the dichards dismiss at times. That's not allowed with this work, though. Measuring progress within the workout and over time requires only simple tools: an interval timer and maybe a heart rate monitor (if you don't want to count beats), plus a wrillingness do simple arithmetic. The cult of unquantifiahle variety is blissfully unwelcome in the V02max workout. You Jo so many sets of so many reps within 15 or 36 seconds or you don't, and this number is higher or lower than the last time you did it. You improve, you execute your training plan, or you don't. There's no hid:ng out! V02max has become integral to my training. In addition to being consistently fun and challenging, it uses time efficiently and covers ail the bases as a stand-alone workout. These attributes alone recommend it. However, I've experienced broader-reaching benefits from using this protocol. My overall physical preparedness for any athletic endeavor that interests me has been vastly improved. In the last year or two, kettlebells have dominated my workouts to the diminishment of road biking. However, I had no trouble participating in a 60-mile ride in i very hilly section of northern California after a winter that included no cycling but lots of V02max. And now, I'm about to incorporate into my training regimen long {three-plus hour) hikes in challenging terrain, and it doesn't occur to me to ponder whether I need to work up to the distance, I credit VOlmax with offering both the athletic foundation and the mental discipline to try almost anything, even if activity-specific skill needs honing. Along the same lines, since emph-isi7ing VOZtnax in my workout plans, I've remained more or less injury free and able to enjoy fairly rapid recovery from hard workouts. If my words read like those of a zealot, that's because I am one. I'm a grateful and devout apostle of Kenneth's V02max work. 1 honestly can't imagine how I'd ever have fun training without it./&

porbola valley, ch

TiSTADitnTS TO THE Powtft or ViKlni;

WARSIDR

ConDiTtonlnc

I HEAR? MAX My first rendezvous with Max, as I like to call mis heartthrob of a workout, happened on February 17, 2008, on the final day of the RKC Certification course in San Jose, California. The original grad workout, which called for swings and see-saw presses, would have undoubtedly done a number on my shoulders, so 1 was ever so glad ; nr Andrea l>u Carte, Master RKC, in her infinite wisdom, proposed something else. And Max was really something else! Of course, we didn't know we were doing the V02max thing. There was no snatch cadence determination. We were simply told to snatch seven or eight reps for 15 seconds, rest, and then do it again with the other arm until whenever. Mark Reifkmd, Master RKC, was in the middle Of die field yellmu out instructions, and apparently, he was to decide the "whenever"" part. 1 came upon Max with trepidation and a certain eagerness. Our hands, properly "condomi/ed* with tape or sock sleeves, were ready for the ritual slaughter. Doing Max was truly exhilarating and unforgettable—high adrenaline, hot and sweaty, primal. Indelibly edged in my mind is this cacophony of sounds: "Fast and bote! Fast and loose!" ROOOfl AAAH! "Tine, four, three, two, one snatch!" ROOOHAAAH! "CJtalk? Chalk!" ROOQH AAAH! "Came on. Team Du Cane! Go, Team [ht Tain!" ROOOH AAAH! "Go Team McCain!" Ub~oh. |] was in stitches when I heard that last one! Somebody was getting delirious.) Then Pavel came around and told me to suck my left shoulder into the socket. I resolved not to look at my left hand. After aJL, a good vegan like me deserved berter than the sight of shredded pork. The mayhem that day lasted IS minutes—50 rounds. No longer a VQlmax virgin and wiser to the ways of cardiovascular conditioning, I can now look back ai the grad workoui and marvel at how far I've come in terms of strength and endurance.

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"in *

Swinging the 1061b BEAST takes care of m and V02-Ma* snatching develops a According to Newtonian physic^ the FORCE is with Cecilia.

I had picked up my first kettlebcll seven months prior, without a due of how to snatch, let alone pass* the RkX! snatch test. In mid-Dcccmber, I pinged Rif (Mark Reifkmdl in ;i patne. The rest requireinenr for a 50 kg female was 40 snatches with a 12 kg kctrli-bcSl, and I could do none. In the next rwo months, I had a grueling daily diet of heavy swings, snatches, and burpees, and 1 underwent involuntary cookie deprivation 10 make weight. I arrived in San Jose hungry, sleepy, and worried. Day i: Passed the snatch rest. Did a million swings every time an airplane flew overhead. Felt great. Day 2: Are lots and lots of dessert at the banquet. Felt greater. Day h Victimized WO "guinea pigs" who came for the free lesson. I'lu-r. did Max. Kelt superlatively greatest. When it was all over, I knew I could have done more—at least five more minutes. 1 didn't want it to be over. What M a x showed me that day was that the RKC way of training—hard style!—had put me way ahead of the endurance curve, snatching as awkwardly as I did and being as nenrologically retarded as I was (from my scoliosis). M a x charmingly presented itself to me as a test, not a protocol. And since I passed brilliantly (or so I thought), I relegated Max to the status of a one-night stand. I am not a competitive athlete and I don't play any sports, so whar do I need Max tor? Scrubbing floors: Ah, but wait!

TESTAftiEriTs To THE POWER o r ViKlnc W A R R I O P C e n D l T i o n l n o

Right around the time I started swinging kcttlebrlls, I also joined a class called Cardio Taiko— a drum class with a workout focus. In the beginning, it was really |ust like a dance class with the added component of hitting drams with a stick. Gradually, our senses shifted the emphasis to technique, rhythm, and conditioning. The drills were killer for the shoulders. Imagine hictinu a tcnriv tall forehand and hackhand, respectively, with rhe right and left arm, continuously, furiously, relentlessly, in rounds that match the length and intensity of a typical MMA bout. Members of the taiko group Kodo are known for their legendary feat of running the entire Boston Marathon and then jumping on stage to perform at the finish line. Our sensei talks about them otten. He wants us to have world-class stamina, world-das*, staying power. So now, Max and I have regular dates. I have since learned that 80 is the new 50 and that 20 minutes of real work m 40 minutes of 15:15 snatching will confer Jedi powers to my cardiac flffUP cles. To be honest, I dig Max. Snatching an 8 kg kettlcbcll is a piece of cake arrer the RKC snatch test. 1 recently restarted the protocol at 40 sets, 7 reps per set, and aim to add 8 sets per week until I hit 80. I'm sure the piece of cake will soon begin to feel like a slosh pipe, but in the meantime, 1 am reveling in my cardio makeover, t am impatient during the breaks we take in taiko class. I just want to play for the full two hours. Max makes me wrant to play. Because size matters! left ventricle. H a r d style!

5arv h-<arvd6co

Cecilia Tom, RKC. iLtks- 02 and emits C02 in Sar Franriwa rter latwt Thought experiment "Optimiraticti of Collective V02ms« Snatch Numbers via Carbon Emissions Trading' is based on me pollutes-oet paid pr.TH.9le armed to accelerate global warming. www.prar;skenlet*i1.com

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VtKinc WARRIOR ConuliLoninc

IntEayiEw w i t w D A H I S H woRj-D-RimKf D GRJECO-RpiHAn WR£SfLErV ITIARJ^O* niADSEn, R J < £ By KENNETH JAY KJ: Mark, thanks for doing this interview, Can you start by telling a little bit about yourself? Mark: Sure, rny pleasure. My name is Mark Ovcrgaard Madscn. I am 24 years old, and I wrestle on the Danish national team. KJ: When did you start wrestling? Mark: My grandfather introduced me to wrestling when I was 6 years old, and 1 immediately tell in love with the sport. KJ: What arc your best wrestling competition results? I have two world silver medals ,md one world bron/.e medal. I have also beaten several of the best wrestlers in the world at other wrestling competitions and meets. I wrestle in -74 kg (-163 lbs). KJ: Where can people see you wrcstic on a daily basis? Mark: My dub is called RK Thor, and it's located in a town called Nykuebing in the southern part of Denmark. I also wrestle for a German club called Luckenwalde, and I compete every weekend in the German bundesliga—kicking .iss! KJ: Cool! Now to your physical training and preparation—and the kcttlcbcil, in particular, which you are a big fan of. How did you h:id out about this round hunk of iron with a handle attached? Mark: It was my strength and conditioning coach, Kenneth Jay, who introduced me to the ket tlebcll. I was hooked immediately and decided that [ wanted to go through the RKC Instructor certification, which I did in May '07 in Denmark. The results I am getting from training with the kcttlebcll and being coached by Kenneth Jay arc absolutely outstanding. It has no comparison.

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KJ: Very good to hear! Now, how was it to go through the three grueling days uf instructor training at the RKC? Can you cell us a little about that? Mark: I had a great time. The in-depth knowledge of all the instructors was cop notch, and it was great throwing ketilebells around for an entire weekend, learning all the subtleties of lifting correctly—subtleties that have improved my wrestling extensively. Kettlrhell training is an awesome way to get in the best shape, in the most safe and effective way. I train with krttlebclls every day, and I wouldn't miss it for the world. KJ: That is awresome! What are some of your favorite lifts and exercises? Made The number 1 of the ballistic lifts is definitely the snatch, because of the perfect combination of explosive movement and cardiovascular conditioning. It has no equal. Other than that, I really like the two-hands anyhow in a slightly modified version my coach instructed me in doing, and the get-up is also a stable part of my training regime. A lot of the RKC lifts and exercises fit perfectly with my wrestling... . The Viking Push Press has also for a long time been a favorite of mine. If I have to choose one lift only, then ifs got to be the snatch. KJ: Is the kcrtlebcll the only tool you use in your training? Mark: No, far from it. I use a variety of tools. My training is designed around the basics like the deadlift, military press, bench press, pull-up, the Olympic lifts and their variations, along with more specific stuff that my coach has designed. I also do a lot of grip training. Depending on the annual training plan and when it is competition preparation, my coach puts together the program. I am always lifting ketriebells, but depending on where rhti focus is, I am doing it accordingly. Coming closer to competitions, the kcrtlebcll is probably the main tool, because it is so easy to tax my stamina and I always breathe hard. KJ: You have been doing me I v 15 MV02 protocol ever since it was designed. What do you think about it? Mark: It is gruelmgly tough. In relation to what I do on the nut. it is the best preparation I have ever done. It really works like you wouldn't believe.

TE\T*rnF.nTs

TO THE POWER G F

VlKlnc,

WARRJOP

C o n D l t l o n Inc

KJ: Very cobll And jjst for the record, wh.-:i I.V your best score on the I fcl5MV02 protocol? Mark: I consistently hit 80 sets dorng # reps per 15 seconds with a 24 kg kerrlcbcll. KJ: That is amazing! How much dn you weigh? Mark: HO kg ( l 7 6 liv.. i.

KJ: Wow, that is a huge workload! Not many people are able to do that. What is next for Mark O. Madsen? Mark: Well, I will continue to improve my wrestling and my strength and conditioning and get more metal .it international competitions. The next big competition is the world championships held here in Denmark, Hcrning, September 2009.

I

KJ: Sounds good. Now that you are an RKC, is there any chance that the attendees at the Danish RKC next year in May will see you there as an assistant instructor? Mark: That is very possible! KJ: Mark, thank you so much for taking the time to have this little talk.

Currently, Mark is ranked 2nd in die world by http://www.Lh.ernar.com.

g7

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X

C \ i i T O AcT'.on

V

iking warriors of the world unite! 1 propose a call 10 action to reclaim the glory of our here11«. forefather*, Reclaim the level pf physical performance that was once ours, and start building a heart of elastic steel with explosive power that never quits!

1 cannot promise you that it will he e.isv

1 cannot promise you thai it will be over quickly. And I cannot promise you that you will enjoy it. I t:jn promise you, though, .i transformation <>t your hody unlike no either, if you have the courage to stay with the Viking Warrior Conditioning regime. Whether vour battle takes place in the ring, on the mat. on the court, on the streets, in a iiouse, or at sea, you will Stand tall, knowing your physical performance level will surpass that of anyone or anything that comes your way. A true Viking Warrior comes prepared, never backs down, and fights for victory in any endeavor! In the glory days of the Rattle of Valhalla, not having enough power-endurance meant certain death. Being strong is great, bur without power-endurance, it doesn't mean anything in life. Build power-endurance

the Viking Warrior way, and you will prevail!

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HIAStERY 101

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APPEnniX; VrKlTIG WARRIOR SnATCH FhASTERY 101

~M he Viking Warrior Conditioning regime requires you to be very proficient in the Tsar 1 - of kertlebell lifts—the Snatch. If your technique is suspect, I encourage you to seek out ^ • ^ an RKC instructor in your arc.i (there is I complete list of RKC instructors at www.dragondoor.coml. Have rhcm check our your form and make the necessary corrections before taking on the Viking Warrior Conditioning regime. To provide you with a little extra help on dialing in vour snatch form here is a srep-by-srep protocol for ultimate snatch mastery—like a Viking! The snatch is very much like a three stage rocket. The fist stage is the powerful thrusr of the hip extensors to get the kenlebell going. As with a rocket launch, this action is. the explosion that generates enough thrusr to get liftoff. The second stage is the upper body pull. The upper body pull provides additional acceleration to the kenlebell while taming the arc. In the rocket analogy this compares to the first afterburner firing when the empty fuel tanks have been dumped off the rocket. The rocket continues to accelerate and so docs the kertlebell. The third stage of the kettlebell snatch is the punch-through. The forces added to this final stage are low but the velocity is very high. The kenlebell rotates around and you catch it in the lockout—the "Viking Victory pose". To use the rocket analogy again, the final afterburner fires and shuts off when the rocket is out of the atmosphere.

How t o DO if! Step t: Revisit the swing. The swing is the foundation of rh.e snatch. If you can't swing then you definitely can't snatch. Start with the kenlebell in front of you on the ground. Push your hips back, keeping a neutral spine and grab the kenlebell in the center of the handle. Pull ir back between your legs and immediately reverse the movement by forcefully extending the hips and knees at the same time. It should be a swift hip-snap. Do not try to muscle it with the arm but rather rely on the powerful hip extension to get the kenlebell going. Make sure that your lat is tight and the arm is not disconnected from the torso. For a further breakdown of the swing please revisit Enter the KettkbeW book and DVD by Pavel Tsatsouline. Both are available at www.dragondoor.com,

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Step 2; When the kettlebell is moving pull it closer to your body using your upper back while beading your elbow slightly. The motion is comparable to starting a lawnmover and it will tame the arc of the kenlebcll making it move fastcc

Stef) .?: 1 his is the swift catch oi the kettlebell as it rotates around your hand. Actively go around the kenlebcll with the hand as opposed to letting the kettlebell rotate and hit you on the forearm. Yon should be meeting the kettlebell making the catch smooth and subtle. You will end up in the lockout—the Viking Viaory pose!

Step 4: The kettlebell has to come down and the way to do it correctly is to reverse the action. The bell rotates first. The Viking Warrior snatch calls for going over the top instead of Wound the wrist. The kettlebell is not that heavy and we want maximum generation; thus we need to accelerate it as much as possible and going around the wrist will negate that.

AprEnDlx: VlKinc

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SriAtCH

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tot

Step 5: Again tame the arc after the rotation of the
Step 6: This is the hike pass of the kcttlcbcll. Imagine tossing it through your stomach and quickly and explosively getting out ot ihe way. Tills is accomplished by moving the hips back and is the crucial part of maximum power generation. The hips arc not just pushed back bui punched hack. 'Hie distinction between the two is all-important! Imagine thai you arc punching with your bun. The movement of the hips should be comparable to .1 punch. A punch is faster and more powerful than a push and a Viking likes more power! Kertlebclls Los Angeles' chief instructor Dr. Mark Cheng made me aware of this important distinction while reaching Guru Inosanto at the Inosanto Academy during my first visit m LA back in Augusi ' iH. "Doc" has a great way of teaching it. Stand with your back to a heavy bag and simply punch it with your butt. The cueing is lhai you want to make a dent in ;hc hcavybag instead of just pushing it away. A partner observing you doing this is a great help.

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Catching the kcttlcbell coming back between your legs with .i l>i
GLOSSARY OF CARDIOVASCULAR PHYSIOLOGY

GLOSSARY OF CARDIOVASCVLAR^PHYSLOLOGY Aftcrload. Refers to the resistance the heart must overcome when ejecting blood. A-V 0 2 difference. The difference in oxygen content between the blood in the arteries and the venoules. Baroreceptor*. Receptors that register blocid pressure changes CO. Cardiac output, CO = HK x SV, Compliance. How easily something ii stretched. Concentric hypertrophy. Refers to the thickening of the heart wall. Eccentric hypertrophy. Refers to the expansion of the heart chambers, EDV. End diastolic volume. The volume ol bloud in the left ventricle of the heart at the end of the filling phas* (relaxation phase J of the heartbeat cycle. Ejection fraction. The traction of blood ejected from the heart with every heartbeat. The left ventricle will not empty completely during ejection. The ejection fraction equals the ejected blood divided by the total blood volume of the left ventricle, ESV. End systolic volume. The volume of blood tn the left ventricle of the heart at die end of the ejection phase (contraction phase I of the heart heat cycle. HR. Heart rate. Inotrophy. Refers to the strength of the heart muscle. Preload, Refers to the filling of the heart ventricles. SV. Stroke volume. The amount of blood ejected rrom the left ventricle of the heart with every he.1rtbc.1t. SV = BDV - KSV. Valsalva maneuver. Exhaling forcefully through a closed or almost closed glottis. V02. The amount of oxygen uptake on a whole-body level. V02 = CO x A-V 0 2 difference.

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ConsvLf ED WOFJ<5 ' Aagaard P,, Siroonsen r .1.. Andciscn |.L, Magnusson S.P., Halkjaer-Kristensen J.4 St DyhrePoulsen P. (20001. Neu.-il inhibition during maximal eccentric and concentric quadriceps contraction: Effects of resistance tTiiinmg. Journal nf Applied Physiology, 89(6): 224<>-2257. AjiHMbCjn College of Sports .Vlvdicinc. (20001. ACS&ft Adiwtced Exercise Pbyiiology, Philadelphia: Upptncoti Williams & Wiikiiu. Asrrand P. O., & Rodahl K. 11916). Textbook of Work I'•'n stology. New York: McGraw1 liU. Baechle T.R., & Earle R.W. <2000). Essentials of Strength Timing and Conditioning (2nd ed.l. Champaign, IL Human Kinetics. Beckham S.G., & Earnest GP. (2000, June!. Metabolic cost of free weight circuit weight training, journal of Sports Medicine and Physiod F/tness. 40(2): 118-125. • M.r Si Monrani T. 11985). The effects of various (mining intensities on the kinetics nf oxygen consumption, fawnat of Sports Siedtane, 25, 77-S3. BoflM W.F., & Boulpaep K.L (2005). Medical Physiology (rev. ed.i. Philadelphia: Dsevitt Saunders, Carter S.1... Rennie CD., Hamilton S.J., & Tarnopolsky M.A. (200!). Changes in skeletal muscJe m males and females following endurance training. 1 0M fun Journal of Physiology

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and Pharmacology, 79, 386-3^-. Casaburi R.. Storer T.W., BenDOT I., & Wasserman K. (19«7|. Effect of endurance training on possible determinants of V 0 2 during heavy exercise. j m W of Applied Physiology. 621) 1: 199-207.

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Casaburi R., Storer T.W., BenDov 1„ cV Washerman K. (1995). l-.valiution of blood lactate elevations as an intensity criterion tot exercise training. Medxme and Science m Sports and Exercise, 1?{6): 852-862. Davis J., Frank M.H., Whipp B.J., & Wasscrmann K. (1979}. Anaerobic threshold alterations caused by endurance training in middle-aged men. journal of Applied Physiology, 46,1039-1046.

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Dempsev J.A., Vidruk E.H., 8c Mitchell G,5. (1985), Pulmonary control systems in exercise: Update. Fed Proc. 44, 2260-2270. Dtntiman G.B., fie Ward R.D, 12003). Sports Speed (3rd ed.JChampaign, l b Human Kinetics.

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tnoka R.M. (20Ol|. Ncuromedtunkx of Human Movement (3rd ed.). Champaign, 11.: Human Kinetics

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Frayn K.N. 1 !<*97>. Metabolic Regulation (2nd ed.). New York: Blackwell. t.acsscr G.A., Ward S.A., Baum V,C, & Whipp B.J. [1992) tttects of infused epinephrine on slow phase of 0 2 uptake kinetics during heavy exercise in humans. Journal of Applied Physiology, 77(5): 2413-2419.

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C o n s u i T t o WORKS

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M.L 19>I U rant weight Draining:: a cnncal review nl irphrsiojogkal bene! ;' Spans SieJkine. 9, 44-60. Gotthalk I A.. Beigcr R.A., & KraemerV. |. 2004), Cardiovascularrespond 1,: , high-volume continuous circuit resistance training protocol foumat of Strength ting Rev 1): 760-764. \

IrTiiH. F 2'JOl}. Regulat on OJCypui consumption at the OOMOJ .

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Hawley J. {2002). Adaptations nt ikekral muscle KQ prolonged, mrense endurance training, Clinical and Experimental fharmacohf) and Physiology, 29, 218-222. Hk kswi R,. Bomze H„ &

Hbflotq J.O. [1*7?) L«ai increase in aerobic power induced by a strenuous program of endurance exercise, lournal of Applied •ology, 42\3):171-176. Hugr-.son R.I.., I'schakovsJcy M.E., rt Houston M L 12001). Regulation of oxygen consumption at the onsei 1 1 exercise. Exercise and Sport Sciences Reviews, 29,

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. Hicksnn k.U, •vHollozyJ.O. tdhjn QctiBto jsd traen recovery fiom s^sajDmal exercise in the 1 ~XS*J: *urc. r.--.-™,.', ..; * « - • - • » - . . ; p.. 48, \

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Klabunde R.L 12005). (-irdtQtvscitlar Physiology Concepts. Philadelphia: Lippincotx Williams & Wilkins. Kraemcr W.J., & Hakkinen K. (2002 i. Strength Training for Sport. New York: Blackwell. KrcidciR.B.. Fry A.C., & OToofcM.L(1998). Onerfrjjrtrrtg in Sport. Champaign, IL: Human IKS.

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ilLVUKncmerR.R., R-A_Hebcrtfc.P, Frank ;eckiJ.L. (1999, Sowmber . Circuit weight t a n q g and its, effects on exeat poWtxerase oxygen Mcdtcnic and -.'

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Kreighbaum E., & Banhels K.M. (1986). Biomechanics— A Qualitative Approach for Studying Human Movement 14th cd.). Boston: AJh/n & Bacon, Krusrrup P.R. (2004 }. Muscle Oxygen Uptake and Energy Turnofer during Dynamic Exercise in Humans. Doctoral thesis, Institute of Exercise and Sports Sciences, Universiry of Copenhagen, Denmark.

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Kushmmck M.J., Meyer R.A., &c Brown T.R. (1992}. Regulaaon of oxygen consumption in fast- and slow-rwir.cn muscle. American journal of Physiology—Cell Physiology, 263, C59S-C606.

Murray, A , Delaney X, & Bell G (2006, March). Rapid onset and offset of circulatory adaptations to exercise twitting in men. Journal of Human Hypertension, 20l.ii:

LeMura L.M., & von Duvillard S.P. (2004). Qmicd Exercise Physiology. Philadelphia: Lippincon Williams eV Wilkins.

Nagje F., cV Irmin L. flWOj. Flfects on two systems o- weight training on circulation, te-vpi ration, endurance and related physiological factors. Research Quarterly. 31, 607-615.

Little J- ( W 8 ) , The Art of Expressing the Human fiody. North Clarendon, VT: Turtle, Mazeto S~, Douglass M., Yocum A., & riarber M. (2007, August). t'ilect ol explosive versus slow contraction* and oxer. on energy expenditure. Medicine and Science in Sports and Exercise, 39(8}: I291-L30J. McArdJeW.D.,KatchF.l„ & KatchV.LUOOlK Extras* Physiology—Energy, Nutrition and Human Performance I.Sth ed.}. PhjIadeJphia: Lippmcott Williams & Wilkins. McArdle W.D., Katch F.I., & Karch V.L. (2006). Essentials of Exercise Physiology (3rd cd.). PhiladcJphia: Lippincatt Williams & Wilkins, Michalsik L, flc Bangsbo |. {2002). Aeroh og AtU&ob tt.fnirtg. Brondhy. Hon : nk Danmarks ldrarts-Forbund. Millet C.P., Jaouen B., Borrani F., & Cjndau R. 1.2002, August). Effects of concurrent endurance and strength naming on running economy and VO(2) kinetics. Medicine and Science in Sports and Exercise, 34(8): 1351-1359. Moritani T., & deVries U.A. (1979, June!. Neural factors versus hypertrophy in the time cotuse of muscle strength Rain. American Journal of Physical Medicine and Rehabilitation, $t$)i 115-130.

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Roscon W.L.. Whipp B.J., Davts 1 .-'•., Cunningham D.A., Ellrus R . M , & WttsermanK. (1987K Oxygen uptake kinetics and l.ia.ue concentration during exercise in humans. American Review of Respiratory Diseases^ 13S, 1080-10$4. Sahlm K, Harris R.C, 8i 1 lultman F.. (1975, November). Creatine kinase equilibrium and lactate i on tent compared with muscle pH in i issue samples obtained after isometric e x e u n Biochemtstry journal, \S2\2\i 173-180. Salon B„ Btamqvsst G., & Mitchell J-H. (1968). Response
Shinohara M^ ik Moritani X (1992). Increase in neuromuscular activity and oxygen uptake during heavy exercise. Annals of Physiological Anthropology, llfj): 257-262. Tsatsouline P. (20061. Enter the Kettlebell. SL Paul, MN: Dragon Ooor. Van Cutsem M., Duchateau J., & Hainaut K. (1998, November 15}. Changes in .single motQl unit behaviour contribute to the increase in contraction speed after dynamic training in humans. journal of Physiology, 513(Pan 1): 295-305. V;.fopaycv V.I. (19*41. Kettle-bell lifting as an effective mean of physical education. WeightUfang Wtrbook 19X4, Moscow-. Fizkulrura i Sport. VfeM J-B. (2005). Resptratory i'hynohgy—The Essentials |7th ed.). Philadelphia: Lippincott Williams 6c Wilkins. Whipp B.J. (1987). Dynamics of pulmonary gas exchange. Circulation, 76, V118-V128. Willis W.T„ & jackman M.R. (1994), Mitochondrial function during heavy exercise. Medicine and Science tn Sports and Exercise, 26(111: 1347-1353. Ye«»l M. (1988K Secrets of Soviet Sports htness and Training. New York: William Morrow. Zatsiorsky V,M. 11995), Science and Practice of Strength Training. Champaign, 1L: 1 luman Kinetics.

InuLX

I n D EX A Absolute strength base, 6R. See also Base strength ACSM. See American College of Sports Medicine Mierbum.58 '••Hi : i-i..;. g Atactic acid system, 66 American College of Sports Medicine (ACSM), recommendations of, 10, 59 Anaerobic energy turnover | ATPI system, 13, J4,53, 66" Aortic pressure, 8. See also Stroke volume Arterial-venous oxygen difference (A-V 02-diff) definition of, 6-7 maximal oxygen uptake and, 8 physical fitness and, 11 weight lifting/training and, 9 ATP. See Aiu*rob«c energy turnover lATP) system A-V 02-diff/differcncc. See Arterial-venous oxygen deference

B Karoreceptor sensitivity, 10, 12 Base strength, 54. See also Absolute strength base

heart rate and, %> 10 intensiry and,60-hl kerclebell rrainmg and, 37, 60-61 recommendations for, 10, 59

Cheng, Mark, 97 cMVOZ rest/score, 32 application of, 34, J5, 36. 37, 46, SO, 51. $2, 54 description of, 32 overview of. 31 CO- See Cardiac output Compliance, of heart, «-<», 10, 31, 12 Concentric acnon, 21 Concentric hypertrophy. 6. See also 1 lypcrrrophy Conditioning, 6 S-*4* definition of, 65 endurance and, 69 fatigue and, 67 intensity and, 66 level of, 65-6'6 power and, 69

t. : , i Rofar*? r . is, 49, 50 Cycling •!beveling!, effectiveness of, 1, 10

D Dane of Pain. Set Jay, Kenneth

Ou (Jane, Andrea, 81

Calories/Kilocalories, burning of, 27, 57, 58 Carbohydrate burning, 13 Cardiac output (CO) -; it 11 in lion of, 6, 11 heart rate and, 6, 8,11 mi.rr.asc in, 8, 9 maximal oxygen uptake and, 8 physical fitness and, 11 Cardiovascular specialized variety, 36 Cardiovascular training/fitness carbohydrate burning and, ]3 effectiveness of, 6, 60-61 endurance and, 1-2 tat burning and, 13, 58-59 fatigue and, 6 7

Eccentric action, 21 Eccentric hypertrophy, 6, 61. See also Hypertrophy H •'•. PSdd djatttfe volume). 7, 8, 9, 10, 11, 12 Ejection fraction, 11 End diastolic volume. See EDV End systolic volume. See ESV Endurance, 1-2, 69

f >>:.••< the k.ulebell!42 ESV [End systolic volume), 7, X, 9 Exercise protocols, 2. See also Vikir.g Warrior Conditioning regime Explosive strength, 68. Seeaho Strength

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hir Miming/Fat-burning zone, 13, 58-59 fatigue, 67, 68 15:15 MV02 protocol, 33 cycling of volume in, 47,48, 49 description of, 33 effectiveness of. 73, 75-76, 78-80, 86-87 example* of, 33,46-4?

intensity m, 47,48-4? MSI.aP prnrocoi and, 38, 54 overview of, 31 progression of, 46-47.48-49 strength training/practice and, 46.47

weight loss and. Ml workirest ratio of, 33 Force, 19-20,22 Frank-Starling met tan ism, 8 Freestyhng, 67

Get-ops, 45

Glass, Cindy; 78-80 Cioblft sqc.il--. 4 : Gymboss timer, 34

conditioning and, 66 defminon of, 57 example about, 58 interval training and, 58 oxygen uptake and, 15, 57 Interval Training effectiveness of, 1, 57, 58 intensity and, 58 steady state training vs., 57, 58, 59-60 workiresr rario and, 1.5,5$ Isomctnc action, of muscles, 11

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Jay, Kenneth, 75, 76, 78,79, 84-S7

K^ Kettlebcll training. See also Viking Warrior Conditioning; specific lifts effectiveness of, 2, 6, 10-1 3, 27-2$, .37, 60-61 research on, 6 size of kettlcbeJl and, 7fi Kinetics of oxygen uptake, 14-15 Kraemer, W. J., 22 Krcbs cycle, 13 Krogh, August, 57

H Hakkmcn, K., 11 Hands/Palms, protection of, 77 Heart, and physical fitness. 12, 60-61. See also

• inbovsacalaf training/fitness Heart rare (HK: cardiac output and, 6, ft, 11 cardiovascular stimulation and, 9-10 increase in, 8, 9 physical firncss and, It,, 12 HK. See Heart rate Human body, complexity of, 5 Hypertrophy, 6, 8, 10, 11. 12, 61

I lnosanto Academy, 97 Inotrophy, 11 Intensity, 57-59 caloriej/lcitocalories burned and. 57, $8 cardiovascular trainmg/fimcss und, 60-61

Lactate formation, 15, 31, 37, 52 Lactic acid producoon (LaP), 13, 31, 37, 66. See also MSLaP protocol

Lactic acid system. 66 1 acne acid Tolerance (1 j ' l 1 , 31, 36, 37,52, J K & See also LaT protocol LaP. See Lactic acid production LaT. Sec Lactic acid tolerance I a I protocol, 36 description of, 36 examples of, 16^ 52-53 intensity in, S3 ovetv>ew of, 31 work:resr ratio of, 36. Lawrence, Rob, 73, 75 Lee, Brandon, 2 Lee, Brace, L Lifting weights. .See Weight lifting/training

INDEX

1

m Madscn, Mark O., 40,54, 84-87 Maximal oxygen uptake (V02max| definition of, 6 increase in, 8, 9 intensity and, 2 kertlcbell training and, 2, 6 recoven.' and, 1-2 Maximum speed IMS'.. '• 1 Maximum Speed Lacnc Acid Production 4MSLaPl protcxol. See MSLaF protocol

Metabolite production ability, 65,66 Metabolite tolerance ability, 6.5, 66 Military presses, 45 MS, See Maximum speed

MSLiP protocol, 37-39 description of, 37 examples of, 38, 54 15:15 MV02 protocol and, 38, 54 ovfun w •••K 31, 39 worlcrcst ratio of, 37, 38,39 MTT. See Oxygen mean transit time Muscle actions, 21 Muscle force. See Rate oi Force development \1V02 «OOS 1 protocol, 34-55. See also 15:15 MVOi protocol; 36:36 MVOI protocol deMiript'.on of, 34-35

examples of, 34,50-52 intensity of, 51-S2 overview of, 31

progression of, 51-52 scluv.uk lot, ^ srrengrh irainmgr'piacncc and, 42, 50 work:rest ratio ot, 34

n Negative vs. positive energy' balance, 59 Ncpodal, Doug, 75 Newton's second law, 19. 22

o i h rrspred eccentrics, 27, 76, 98 Oxygen debt, 14,15 Oxygen deficit period, 14.15 Oxygen mean transit time iMTTl, 13 Oxygen uptake (VQ2) . See Mw Maximal oxygen

upa&

conditioning and, 6.5, 66 consumption and, 14—15 definition ot, 6, 7 exercise and, 14-15 intensity and, 1 5, 57 kinetics of, 14-15 Oxygen uptake ability, 65, 66. See also Oxygen Uptakr

P Palms/Hands, protection of, 77 Pavel. Set Tsaisovlim.', Pavel Pave!'* Rite of Passage program, 42, See also Tsatsouhnc, Pavel Physical hmess, physiology of, 11-12. See tffaja Cardmvascular i rajning/l'itntss Pistols, 45 Positive vs. ncganvc energy balance, $9 Power caloric requirements tor, 27 components of, 68, 0 conditioning and, 69 definition of, 20-21,27 Power-Fndurance, 69, See ah\ Endurance; Power Preload, g Pull-ups, 45

P^ Rate of force development |RKDl, 19-20 Reifkind, Mark, 5, 54, 75, 76, 78, SI Reifxind, Tracy, 75 Respiration, and physical fitness, 12 RKD. See R;itf <«!• force development M.See Rcifkmd, .Mark Running, effectiveness of, 1,10, 57, 59 ^ ^ ^ ^ ^ ^ ^

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Secret Service Snatch Test (SSST), 31, 36, 37, S2, S3,73,73 Shot putting, 23 Siff, Mel, 22 Skateboarding, 74

Snatch/Snatching. See also Viking Warrior Conditioning regime cited iveness of, 6,10, 73-74, 75, 80. 86 technique lot, 27, 95-98 Snatch cadence, 32. See also cMV02 rcscv Soviet Spurts Review, 22 Speed-Strength, 6N Sport practice, 4.5 Sports Speed, 1V Squat tumps, 21 Squats, 45 SSC %n Sn-crch-shorrcmng cycle SSST. See Secret Service Snarch Tcsr Vejjy state, and kinetics of oxygen uptake, 14 Steady state training, vs. interval training, 57, 58, 59-60. See also Interval training Strength definition of, 20 types of, 54,68 Strength-Speed, 68 Strength training/practice in 15:15 MV02 protocol, 46, 47 tn MVG2 BOOST protocol, 42, 50 tn Viking Warrior Conditioning regime, 41-42, 45,76 Stretch-shortening cycle (SSQ, 21. 27 Stroke volume |SV) cardiac output and, 6, ft definition of, 7, 8 physical fitness and, 11, 12 regulation of, 8 Surfing, 74 SV. See Stroke volume Swings, 10,27, 45, 95

T-Rif. See K
36:36 MV02 protocol, 33-34 cycling ot volume in. 50 description of, 33-34 i \.nnplesof, 34, 50

overview or, 31 progression of, 50 timing of intervals in, 34

wortutct ratio ot, 33 Tom, Cecilia, 81-83 Trained vs. untrained body, and physical hmesw'pciltirmance, 11-12 Tripod of auidiiK.ning, 65, 66, 69. See also Conditioning Tripod of power, 68, 69. See also Power Tsatsouline, Pavel, 42, 73» 81,95 Type \l muscle fibers, 58,61

V Ultimate Snatch Test |UST>, 31, 36, 37 UST. See Ultimate Snatch Test

V:i!salv i pCttBirimrton technique/maneuver, 6, 10

Verkoshansky, Yuri, 22 Viking Push Press, 86 Viking Strength Practice, 41-42. See aiso Strength training/practice Viking Warrior Conditioning regime, 31-42

effectiveness of, 1 40, 54, 73-87 example of, 45-54 overview ol, 31 protocols of, 32-39. See also specific protooob repetition of, 40 strength training/practice and, 41-42,45, 76 weekly training plans for, 41-42,45 V< )2. See Oxygen uptake V02 kinetics. See Kinetics of oxygen uptakiV02max. See MaximaJ oxygen uptake

IriDEX

w ^ m o r Diet, 77 Weight lifting/training heart compliance Jr.d, 8-9 tools for, 86. See also Kertlebell training Weight loss, 59-60, 77 Williams, Will, 73-77 Work capacity, 67, 68 Wi>rk:rest ratio determination of, 15 effectiveness of training and, 2 exercise protocols and, 2,15 of 15; 15 M V 0 2 protocol, 33 interval training and, 15,58 of LaT protocol, 36, 37 of MSLaP protocol, 37. 3S, 39 Of M V 0 2 BOOST protocol, 34 of 36:36 M V 0 2 protocol, 33

Y Yesus, Michael, 22

(07

ABOUT THF AUTHOR

ABOUf f HE A v f HOR.

enneth Jay, Master RKC (b. 1978), holds a University Degree m Exercise Physiology from the University of Copenhagen, August Krogh Institute Kenneth was the first in the Western world to conduct a university-level study on the cardiovascular benefits of high -repetition kettlebell snatches. Based in a small town nor far from Copenhagen, Kenneth coaches the Danish Olympic athletes, including several world gold, silver, and bronze medalists in Greco-Roman wrestling and swimming. Kenneth also teaches on a regular basis at Dragon Door's RKC Certifications in ihe United States and other countries. In addition, Kenneth is 3 sought-after lecturer on strength and conditioning, and he has conducted several seminars for elite Danish military and police units, among others. Kenneth also hosts the Danish RKC Certification and runs his own company, Kcrtlebclls.Dk. Kenneth is the author of the acclaimed DVD kdvanced Strength Strategies—Cardiovascular KfttU'hcll Concepti, which is an in-depth lecture on cardiovascular physiology applied to kettJcbcll training. The DVD is available online at www.DragonDoor.com. In his spare time, Kenneth practices what he preaches and aspires to compete in wrestling, boxing, and arm wrestling. He also practices the martial art of Ject Kune Do (JKD|. To read more about Kenneth, please visit the following websites: http:'.\\A'.\.kfttlebclls.I)k

http://www.ihedaneofpain.com

To contact Kenneth, e-mail him at [email protected].

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